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Rutabagas vs. Melon — In-Depth Nutrition Comparison

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How are rutabagas and melon different?

  • Rutabagas are higher than melon in phosphorus, vitamin B1, and fiber.
  • Rutabagas contain 6 times more vitamin B1 than melon. Rutabagas contain 0.09mg of vitamin B1, while melon contains 0.015mg.

Rutabagas, raw and Melons, casaba, raw types were used in this article.

Infographic

Rutabagas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
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 +81.8%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +29.4%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +960%
Contains more ManganeseManganese +274.3%
Contains more SeleniumSelenium +75%
Contains more CopperCopper +87.5%
Contains less SodiumSodium -25%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Melon
2
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 CVitamin C +14.7%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +201.7%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more FolateFolate +162.5%
Contains more CholineCholine +85.5%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more FatsFats +60%
Contains more CarbsCarbs +31%
Contains more OtherOther +97.2%
~equal in Protein ~1.11g
~equal in Water ~91.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
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 +1150%
Contains more Poly. FatPolyunsaturated fat +125.6%
~equal in Saturated fat ~0.025g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas Melon
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Rutabagas Melon DV% diff.
Phosphorus 53mg 5mg 7%
Fiber 2.3g 0.9g 6%
Vitamin B1 0.09mg 0.015mg 6%
Vitamin B6 0.1mg 0.163mg 5%
Vitamin C 25mg 21.8mg 4%
Manganese 0.131mg 0.035mg 4%
Potassium 305mg 182mg 4%
Folate 21µg 8µg 3%
Calcium 43mg 11mg 3%
Vitamin B3 0.7mg 0.232mg 3%
Copper 0.032mg 0.06mg 3%
Vitamin E 0.3mg 0.05mg 2%
Vitamin B5 0.16mg 0.084mg 2%
Fructose 1.61g 2%
Zinc 0.24mg 0.07mg 2%
Vitamin K 0.3µg 2.5µg 2%
Magnesium 20mg 11mg 2%
Iron 0.44mg 0.34mg 1%
Carbs 8.62g 6.58g 1%
Selenium 0.7µg 0.4µg 1%
Choline 14.1mg 7.6mg 1%
Vitamin B2 0.04mg 0.031mg 1%
Calories 37kcal 28kcal 0%
Protein 1.08g 1.11g 0%
Fats 0.16g 0.1g 0%
Net carbs 6.32g 5.68g N/A
Sugar 4.46g 5.69g N/A
Starch 0.4g 0%
Sodium 12mg 9mg 0%
Saturated fat 0.027g 0.025g 0%
Monounsaturated fat 0.025g 0.002g 0%
Polyunsaturated fat 0.088g 0.039g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Rutabagas
11%
Melon
Minerals Daily Need Coverage Score
13%
Rutabagas
7%
Melon

Comparison summary

Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 1.23g)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Melon
Melon is lower in glycemic index (difference - 10)
Which food is cheaper?
Melon
Melon is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.