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  6. Brown rice vs. Melon

Brown rice vs. Melon — In-Depth Nutrition Comparison

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Significant differences between brown rice and melon

  • Brown rice has more manganese, vitamin B3, phosphorus, vitamin B1, selenium, magnesium, vitamin B5, zinc, and copper; however, melon is richer in vitamin C.
  • Brown rice covers your daily manganese needs 41% more than melon.
  • Melon has 21 times less phosphorus than brown rice. Brown rice has 103mg of phosphorus, while melon has 5mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Melons, casaba, raw.

Infographic

Brown rice vs Melon infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Melon
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +254.5%
Contains more IronIron +64.7%
Contains more CopperCopper +76.7%
Contains more ZincZinc +914.3%
Contains more PhosphorusPhosphorus +1960%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +2682.9%
Contains more SeleniumSelenium +1350%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +111.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Melon
Melon
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +1086.7%
Contains more Vitamin B2Vitamin B2 +122.6%
Contains more Vitamin B3Vitamin B3 +1003.9%
Contains more Vitamin B5Vitamin B5 +352.4%
Contains more FolateFolate +12.5%
Contains more CholineCholine +21.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin KVitamin K +1150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Melon DV% diff.
Manganese 0.974mg 0.035mg 41%
Vitamin C 0mg 21.8mg 24%
Vitamin B3 2.561mg 0.232mg 15%
Phosphorus 103mg 5mg 14%
Vitamin B1 0.178mg 0.015mg 14%
Selenium 5.8µg 0.4µg 10%
Starch 24.79g 10%
Magnesium 39mg 11mg 7%
Vitamin B5 0.38mg 0.084mg 6%
Carbs 25.58g 6.58g 6%
Zinc 0.71mg 0.07mg 6%
Calories 123kcal 28kcal 5%
Copper 0.106mg 0.06mg 5%
Vitamin B6 0.123mg 0.163mg 3%
Protein 2.74g 1.11g 3%
Vitamin B2 0.069mg 0.031mg 3%
Fiber 1.6g 0.9g 3%
Iron 0.56mg 0.34mg 3%
Potassium 86mg 182mg 3%
Vitamin K 0.2µg 2.5µg 2%
Polyunsaturated fat 0.366g 0.039g 2%
Monounsaturated fat 0.369g 0.002g 1%
Saturated fat 0.26g 0.025g 1%
Calcium 3mg 11mg 1%
Fats 0.97g 0.1g 1%
Vitamin E 0.17mg 0.05mg 1%
Net carbs 23.98g 5.68g N/A
Sugar 0.24g 5.69g N/A
Sodium 4mg 9mg 0%
Folate 9µg 8µg 0%
Choline 9.2mg 7.6mg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +146.8%
Contains more FatsFats +870%
Contains more CarbsCarbs +288.8%
Contains more OtherOther +22.2%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +18350%
Contains more Poly. FatPolyunsaturated fat +838.5%
Contains less Sat. FatSaturated fat -90.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.