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Raisin vs. Melon — In-Depth Nutrition Comparison

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Differences between Raisin and Melon

  • Raisin has more Copper, Iron, Potassium, Phosphorus, Manganese, Fiber, Vitamin B1, and Vitamin B2, while Melon has more Vitamin C.
  • Raisin's daily need coverage for Copper is 29% higher.
  • Melon contains 20 times less Phosphorus than Raisin. Raisin contains 101mg of Phosphorus, while Melon contains 5mg.

The food types used in this comparison are Raisins, seedless and Melons, casaba, raw.

Infographic

Raisin vs Melon infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
9
:
1
Melon
Contains more Calcium +354.5%
Contains more Iron +452.9%
Contains more Magnesium +190.9%
Contains more Phosphorus +1920%
Contains more Potassium +311.5%
Contains more Zinc +214.3%
Contains more Copper +430%
Contains more Manganese +754.3%
Contains more Selenium +50%
Contains less Sodium -18.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +354.5%
Contains more Iron +452.9%
Contains more Magnesium +190.9%
Contains more Phosphorus +1920%
Contains more Potassium +311.5%
Contains more Zinc +214.3%
Contains more Copper +430%
Contains more Manganese +754.3%
Contains more Selenium +50%
Contains less Sodium -18.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
7
:
2
Melon
Contains more Vitamin E +140%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +303.2%
Contains more Vitamin B3 +230.2%
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +40%
Contains more Vitamin C +847.8%
Contains more Folate +60%
Equal in Vitamin B6 - 0.163
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +140%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +303.2%
Contains more Vitamin B3 +230.2%
Contains more Vitamin B5 +13.1%
Contains more Vitamin K +40%
Contains more Vitamin C +847.8%
Contains more Folate +60%
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Melon
Contains more Protein +176.6%
Contains more Fats +360%
Contains more Carbs +1103.3%
Contains more Other +416.7%
Contains more Water +495.3%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +176.6%
Contains more Fats +360%
Contains more Carbs +1103.3%
Contains more Other +416.7%
Contains more Water +495.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
:
2
Melon
Contains more Monounsaturated Fat +2450%
Contains less Saturated Fat -56.9%
Equal in Polyunsaturated fat - 0.039
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +2450%
Contains less Saturated Fat -56.9%
Equal in Polyunsaturated fat - 0.039

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Melon
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raisin Melon Opinion
Net carbs 75.48g 5.68g Raisin
Protein 3.07g 1.11g Raisin
Fats 0.46g 0.1g Raisin
Carbs 79.18g 6.58g Raisin
Calories 299kcal 28kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 5.69g Melon
Fiber 3.7g 0.9g Raisin
Calcium 50mg 11mg Raisin
Iron 1.88mg 0.34mg Raisin
Magnesium 32mg 11mg Raisin
Phosphorus 101mg 5mg Raisin
Potassium 749mg 182mg Raisin
Sodium 11mg 9mg Melon
Zinc 0.22mg 0.07mg Raisin
Copper 0.318mg 0.06mg Raisin
Manganese 0.299mg 0.035mg Raisin
Selenium 0.6µg 0.4µg Raisin
Vitamin E 0.12mg 0.05mg Raisin
Vitamin C 2.3mg 21.8mg Melon
Vitamin B1 0.106mg 0.015mg Raisin
Vitamin B2 0.125mg 0.031mg Raisin
Vitamin B3 0.766mg 0.232mg Raisin
Vitamin B5 0.095mg 0.084mg Raisin
Vitamin B6 0.174mg 0.163mg Raisin
Folate 5µg 8µg Melon
Vitamin K 3.5µg 2.5µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.025g Melon
Monounsaturated Fat 0.051g 0.002g Raisin
Polyunsaturated fat 0.037g 0.039g Melon
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Raisin
12%
Melon
Minerals Daily Need Coverage Score
37%
Raisin
7%
Melon

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Melon
Melon is lower in Sugar (difference - 53.5g)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 2)
Which food is cheaper?
Melon
Melon is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.