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  6. Melon vs. Dates

Melon vs. Dates — In-Depth Nutrition Comparison

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Significant differences between melon and dates

  • Melon has more vitamin C; however, dates are richer in fiber, copper, potassium, vitamin B5, manganese, iron, phosphorus, magnesium, and vitamin B3.
  • Dates cover your daily fiber needs 28% more than melon.
  • Dates have 55 times less vitamin C than melon. Melon has 21.8mg of vitamin C, while dates have 0.4mg.
  • Melon has a higher glycemic index. The glycemic index of melon is 62, while the glycemic index of dates is 42.

Specific food types used in this comparison are Melons, casaba, raw and Dates, deglet noor.

Infographic

Melon vs Dates 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.
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%
Dates
Dates
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +290.9%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +260.4%
Contains more IronIron +200%
Contains more CopperCopper +243.3%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +1140%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +648.6%
Contains more SeleniumSelenium +650%

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.
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%
Dates
Dates
5
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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +5350%
Contains more Vitamin B1Vitamin B1 +246.7%
Contains more Vitamin B2Vitamin B2 +112.9%
Contains more Vitamin B3Vitamin B3 +449.1%
Contains more Vitamin B5Vitamin B5 +601.2%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.05mg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.7µg

All nutrients comparison - raw data values

Nutrient Melon Dates DV% diff.
Fiber 0.9g 8g 28%
Vitamin C 21.8mg 0.4mg 24%
Fructose 19.56g 24%
Carbs 6.58g 75.03g 23%
Copper 0.06mg 0.206mg 16%
Potassium 182mg 656mg 14%
Calories 28kcal 282kcal 13%
Manganese 0.035mg 0.262mg 10%
Vitamin B5 0.084mg 0.589mg 10%
Iron 0.34mg 1.02mg 9%
Magnesium 11mg 43mg 8%
Phosphorus 5mg 62mg 8%
Vitamin B3 0.232mg 1.274mg 7%
Selenium 0.4µg 3µg 5%
Protein 1.11g 2.45g 3%
Calcium 11mg 39mg 3%
Vitamin B1 0.015mg 0.052mg 3%
Vitamin B2 0.031mg 0.066mg 3%
Folate 8µg 19µg 3%
Zinc 0.07mg 0.29mg 2%
Protein per 100 calories 4g 0.87g N/A
Calories per 10 g protein 252kcal 1151kcal N/A
Weight per 100 calories 357g 35g N/A
Fats 0.1g 0.39g 0%
Net carbs 5.68g 67.03g N/A
Sugar 5.69g 63.35g N/A
Sodium 9mg 2mg 0%
Vitamin E 0.05mg 0.05mg 0%
Vitamin B6 0.163mg 0.165mg 0%
Vitamin K 2.5µg 2.7µg 0%
Choline 7.6mg 6.3mg 0%
Saturated fat 0.025g 0.032g 0%
Monounsaturated fat 0.002g 0.036g 0%
Polyunsaturated fat 0.039g 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +347.4%
Contains more ProteinProtein +120.7%
Contains more FatsFats +290%
Contains more CarbsCarbs +1040.3%
Contains more OtherOther +344.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
2
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -21.9%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains more Mono. FatMonounsaturated fat +1700%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.