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Avocado vs. Melon — In-Depth Nutrition Comparison

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Significant differences between avocados and melon

  • Avocados have more vitamin B5, fiber, folate, vitamin K, copper, vitamin E, vitamin B3, and potassium; however, melon is richer in vitamin C.
  • Avocados cover your daily vitamin B5 needs 26% more than melon.
  • Melon has 85 times less saturated fat than avocados. Avocados have 2.126g of saturated fat, while melon has 0.025g.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of avocados is 40.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Melons, casaba, raw.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Melon
Melon
0
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 +163.6%
Contains more PotassiumPotassium +166.5%
Contains more IronIron +61.8%
Contains more CopperCopper +216.7%
Contains more ZincZinc +814.3%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +305.7%
~equal in Calcium ~11mg
~equal in Selenium ~0.4µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Melon
Melon
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 0% 1% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4040%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +319.4%
Contains more Vitamin B3Vitamin B3 +649.1%
Contains more Vitamin B5Vitamin B5 +1553.6%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +740%
Contains more FolateFolate +912.5%
Contains more Vitamin CVitamin C +118%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Melon DV% diff.
Vitamin B5 1.389mg 0.084mg 26%
Monounsaturated fat 9.799g 0.002g 24%
Fiber 6.7g 0.9g 23%
Fats 14.66g 0.1g 22%
Folate 81µg 8µg 18%
Vitamin K 21µg 2.5µg 15%
Copper 0.19mg 0.06mg 14%
Vitamin C 10mg 21.8mg 13%
Vitamin E 2.07mg 0.05mg 13%
Polyunsaturated fat 1.816g 0.039g 12%
Saturated fat 2.126g 0.025g 10%
Potassium 485mg 182mg 9%
Vitamin B3 1.738mg 0.232mg 9%
Vitamin B2 0.13mg 0.031mg 8%
Calories 160kcal 28kcal 7%
Phosphorus 52mg 5mg 7%
Vitamin B6 0.257mg 0.163mg 7%
Zinc 0.64mg 0.07mg 5%
Manganese 0.142mg 0.035mg 5%
Magnesium 29mg 11mg 4%
Vitamin B1 0.067mg 0.015mg 4%
Iron 0.55mg 0.34mg 3%
Protein 2g 1.11g 2%
Carbs 8.53g 6.58g 1%
Vitamin A 7µg 0µg 1%
Choline 14.2mg 7.6mg 1%
Protein per 100 calories 1.3g 4g N/A
Calories per 10 g protein 800kcal 252kcal N/A
Weight per 100 calories 63g 357g N/A
Unsaturated / Saturated Fat ratio 5.5 1.6 N/A
Net carbs 1.83g 5.68g N/A
Calcium 12mg 11mg 0%
Sugar 0.66g 5.69g N/A
Starch 0.11g 0%
Sodium 7mg 9mg 0%
Selenium 0.4µg 0.4µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +80.2%
Contains more FatsFats +14560%
Contains more CarbsCarbs +29.6%
Contains more OtherOther +338.9%
Contains more WaterWater +25.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +489850%
Contains more Poly. FatPolyunsaturated fat +4556.4%
Contains less Sat. FatSaturated fat -98.8%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.