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Melon vs. Mango — In-Depth Nutrition Comparison

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How are melon and mango different?

  • Mango has more vitamin C, folate, vitamin A, vitamin E, and copper than melon.
  • Daily need coverage for vitamin C for mango is 16% higher.
  • Melon has less sugar.
  • Mango has a lower glycemic index (51) than melon (62).

Melons, casaba, raw and Mangos, raw are the varieties used in this article.

Infographic

Melon vs Mango infographic
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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.
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%
Mango
Mango
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more IronIron +112.5%
Contains more CopperCopper +85%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~10mg
~equal in Calcium ~11mg
~equal in Potassium ~168mg

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.
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%
Mango
Mango
9
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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin CVitamin C +67%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +188.4%
Contains more Vitamin B5Vitamin B5 +134.5%
Contains more Vitamin KVitamin K +68%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Mango DV% diff.
Vitamin C 21.8mg 36.4mg 16%
Folate 8µg 43µg 9%
Copper 0.06mg 0.111mg 6%
Vitamin A 0µg 54µg 6%
Vitamin E 0.05mg 0.9mg 6%
Fructose 4.68g 6%
Carbs 6.58g 14.98g 3%
Fiber 0.9g 1.6g 3%
Vitamin B3 0.232mg 0.669mg 3%
Vitamin B6 0.163mg 0.119mg 3%
Calories 28kcal 60kcal 2%
Iron 0.34mg 0.16mg 2%
Vitamin B5 0.084mg 0.197mg 2%
Protein 1.11g 0.82g 1%
Phosphorus 5mg 14mg 1%
Manganese 0.035mg 0.063mg 1%
Vitamin B1 0.015mg 0.028mg 1%
Vitamin B2 0.031mg 0.038mg 1%
Vitamin K 2.5µg 4.2µg 1%
Protein per 100 calories 4g 1.4g N/A
Calories per 10 g protein 252kcal 732kcal N/A
Weight per 100 calories 357g 167g N/A
Fats 0.1g 0.38g 0%
Net carbs 5.68g 13.38g N/A
Magnesium 11mg 10mg 0%
Calcium 11mg 11mg 0%
Potassium 182mg 168mg 0%
Sugar 5.69g 13.66g N/A
Zinc 0.07mg 0.09mg 0%
Sodium 9mg 1mg 0%
Selenium 0.4µg 0.6µg 0%
Choline 7.6mg 7.6mg 0%
Saturated fat 0.025g 0.092g 0%
Monounsaturated fat 0.002g 0.14g 0%
Polyunsaturated fat 0.039g 0.071g 0%
Tryptophan 0.013mg 0%
Threonine 0.031mg 0%
Isoleucine 0.029mg 0%
Leucine 0.05mg 0%
Lysine 0.066mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.027mg 0%
Valine 0.042mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +35.4%
Contains more FatsFats +280%
Contains more CarbsCarbs +127.7%
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Mango
Mango
2
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +6900%
Contains more Poly. FatPolyunsaturated fat +82.1%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.