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  6. Summer squash vs. Melon

Summer squash vs. Melon — In-Depth Nutrition Comparison

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The main differences between summer squash and melon

  • Summer squash has more vitamin B2, manganese, and folate; however, melon has more vitamin C.
  • Melon has 8 times less phosphorus than summer squash. Summer squash has 38mg of phosphorus, while melon has 5mg.
  • Summer squash is lower in sugar.
  • Melon has a higher glycemic index than summer squash.

Food types used in this article are Squash, summer, all varieties, raw and Melons, casaba, raw.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 +54.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +44%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +660%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +400%
Contains more CopperCopper +17.6%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.34mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Melon
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +358.1%
Contains more Vitamin B3Vitamin B3 +109.9%
Contains more Vitamin B5Vitamin B5 +84.5%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +262.5%
Contains more Vitamin CVitamin C +28.2%
Contains more CholineCholine +13.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Melon DV% diff.
Vitamin B2 0.142mg 0.031mg 9%
Manganese 0.175mg 0.035mg 6%
Folate 29µg 8µg 5%
Vitamin C 17mg 21.8mg 5%
Phosphorus 38mg 5mg 5%
Vitamin B6 0.218mg 0.163mg 4%
Vitamin B1 0.048mg 0.015mg 3%
Zinc 0.29mg 0.07mg 2%
Vitamin B3 0.487mg 0.232mg 2%
Potassium 262mg 182mg 2%
Vitamin B5 0.155mg 0.084mg 1%
Vitamin A 10µg 0µg 1%
Calories 16kcal 28kcal 1%
Copper 0.051mg 0.06mg 1%
Magnesium 17mg 11mg 1%
Fiber 1.1g 0.9g 1%
Carbs 3.35g 6.58g 1%
Fructose 0.95g 1%
Protein 1.21g 1.11g 0%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 5.68g N/A
Calcium 15mg 11mg 0%
Iron 0.35mg 0.34mg 0%
Sugar 2.2g 5.69g N/A
Sodium 2mg 9mg 0%
Vitamin E 0.12mg 0.05mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin K 3µg 2.5µg 0%
Choline 6.7mg 7.6mg 0%
Saturated fat 0.044g 0.025g 0%
Monounsaturated fat 0.016g 0.002g 0%
Polyunsaturated fat 0.089g 0.039g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 FatsFats +80%
Contains more OtherOther +72.2%
Contains more CarbsCarbs +96.4%
~equal in Protein ~1.11g
~equal in Water ~91.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 +700%
Contains more Poly. FatPolyunsaturated fat +128.2%
Contains less Sat. FatSaturated fat -43.2%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.