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Kiwi vs. Melon — In-Depth Nutrition Comparison

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Differences between kiwi and melon

  • Kiwi has more vitamin C, vitamin K, vitamin E, fiber, and copper, while melon has more vitamin B6.
  • Kiwi's daily need coverage for vitamin C is 79% higher.
  • Melon contains 29 times less vitamin E than kiwi. Kiwi contains 1.46mg of vitamin E, while melon contains 0.05mg.

The food types used in this comparison are Kiwifruit, green, raw and Melons, casaba, raw.

Infographic

Kiwi vs Melon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Kiwi
Kiwi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Melon
Melon
1
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 +209.1%
Contains more PotassiumPotassium +71.4%
Contains more CopperCopper +116.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +580%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +180%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.34mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Kiwi
Kiwi
8
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Melon
Melon
2
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 CVitamin C +325.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2820%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B3Vitamin B3 +47%
Contains more Vitamin B5Vitamin B5 +117.9%
Contains more Vitamin KVitamin K +1512%
Contains more FolateFolate +212.5%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B6Vitamin B6 +158.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Melon DV% diff.
Vitamin C 92.7mg 21.8mg 79%
Vitamin K 40.3µg 2.5µg 32%
Vitamin E 1.46mg 0.05mg 9%
Fiber 3g 0.9g 8%
Copper 0.13mg 0.06mg 8%
Vitamin B6 0.063mg 0.163mg 8%
Fructose 4.35g 5%
Potassium 312mg 182mg 4%
Phosphorus 34mg 5mg 4%
Folate 25µg 8µg 4%
Carbs 14.66g 6.58g 3%
Manganese 0.098mg 0.035mg 3%
Calories 61kcal 28kcal 2%
Calcium 34mg 11mg 2%
Vitamin B5 0.183mg 0.084mg 2%
Polyunsaturated fat 0.287g 0.039g 2%
Fats 0.52g 0.1g 1%
Magnesium 17mg 11mg 1%
Zinc 0.14mg 0.07mg 1%
Vitamin B1 0.027mg 0.015mg 1%
Vitamin B3 0.341mg 0.232mg 1%
Protein 1.14g 1.11g 0%
Protein per 100 calories 1.9g 4g N/A
Calories per 10 g protein 535kcal 252kcal N/A
Weight per 100 calories 164g 357g N/A
Net carbs 11.66g 5.68g N/A
Iron 0.31mg 0.34mg 0%
Sugar 8.99g 5.69g N/A
Sodium 3mg 9mg 0%
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.025mg 0.031mg 0%
Choline 7.8mg 7.6mg 0%
Saturated fat 0.029g 0.025g 0%
Monounsaturated fat 0.047g 0.002g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +420%
Contains more CarbsCarbs +122.8%
Contains more WaterWater +10.6%
~equal in Protein ~1.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 +2250%
Contains more Poly. FatPolyunsaturated fat +635.9%
Contains less Sat. FatSaturated fat -13.8%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.