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  6. Rice vs. Melon

Rice vs. Melon — In-Depth Nutrition Comparison

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How are Rice and Melon different?

  • Rice is richer in Manganese, Selenium, Folate, Vitamin B1, Iron, Vitamin B3, Vitamin B5, and Phosphorus, while Melon is higher in Vitamin C, and Vitamin B6.
  • Melon covers your daily need of Vitamin C 24% more than Rice.
  • Rice contains 19 times more Selenium than Melon. Rice contains 7.5µg of Selenium, while Melon contains 0.4µg.

Rice, white, long-grain, regular, enriched, cooked and Melons, casaba, raw types were used in this article.

Infographic

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.
Rice
Rice
8
:
2
Melon
Melon
Contains more Iron +252.9%
Contains more Phosphorus +760%
Contains less Sodium -88.9%
Contains more Zinc +600%
Contains more Copper +15%
Contains more Manganese +1248.6%
Contains more Selenium +1775%
Contains more Potassium +420%
Equal in Calcium - 11
Equal in Magnesium - 11
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Iron +252.9%
Contains more Phosphorus +760%
Contains less Sodium -88.9%
Contains more Zinc +600%
Contains more Copper +15%
Contains more Manganese +1248.6%
Contains more Selenium +1775%
Contains more Potassium +420%
Equal in Calcium - 11
Equal in Magnesium - 11

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.
Rice
Rice
4
:
5
Melon
Melon
Contains more Vitamin B1 +986.7%
Contains more Vitamin B3 +536.2%
Contains more Vitamin B5 +364.3%
Contains more Folate +625%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B6 +75.3%
Contains more Vitamin K +∞%
Rice
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% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Melon
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 B1 +986.7%
Contains more Vitamin B3 +536.2%
Contains more Vitamin B5 +364.3%
Contains more Folate +625%
Contains more Vitamin E +25%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B6 +75.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
4
:
1
Melon
Melon
Contains more Protein +142.3%
Contains more Fats +180%
Contains more Carbs +328.1%
Contains more Other +16.7%
Contains more Water +34.2%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Melon
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 +142.3%
Contains more Fats +180%
Contains more Carbs +328.1%
Contains more Other +16.7%
Contains more Water +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +94.9%
Contains less Saturated Fat -67.5%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +4300%
Contains more Polyunsaturated fat +94.9%
Contains less Saturated Fat -67.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Melon Opinion
Net carbs 27.77g 5.68g Rice
Protein 2.69g 1.11g Rice
Fats 0.28g 0.1g Rice
Carbs 28.17g 6.58g Rice
Calories 130kcal 28kcal Rice
Sugar 0.05g 5.69g Rice
Fiber 0.4g 0.9g Melon
Calcium 10mg 11mg Melon
Iron 1.2mg 0.34mg Rice
Magnesium 12mg 11mg Rice
Phosphorus 43mg 5mg Rice
Potassium 35mg 182mg Melon
Sodium 1mg 9mg Rice
Zinc 0.49mg 0.07mg Rice
Copper 0.069mg 0.06mg Rice
Manganese 0.472mg 0.035mg Rice
Selenium 7.5µg 0.4µg Rice
Vitamin E 0.04mg 0.05mg Melon
Vitamin C 0mg 21.8mg Melon
Vitamin B1 0.163mg 0.015mg Rice
Vitamin B2 0.013mg 0.031mg Melon
Vitamin B3 1.476mg 0.232mg Rice
Vitamin B5 0.39mg 0.084mg Rice
Vitamin B6 0.093mg 0.163mg Melon
Folate 58µg 8µg Rice
Vitamin K 0µg 2.5µg Melon
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.077g 0.025g Melon
Monounsaturated Fat 0.088g 0.002g Rice
Polyunsaturated fat 0.076g 0.039g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice 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
13%
Rice
12%
Melon
Minerals Daily Need Coverage Score
22%
Rice
7%
Melon

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 5.64g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Rice
Rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 0.052g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.