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  6. Melon vs. Orange

Melon vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between melon and oranges

  • Melon has more vitamin B6, while oranges have more vitamin C, fiber, vitamin B1, and folate.
  • Oranges cover your daily need for vitamin C, 35% more than melon.
  • Melon contains 3 times more vitamin B6 than oranges. While melon contains 0.163mg of vitamin B6, oranges contain only 0.06mg.
  • The amount of sugar in melon is lower.
  • Oranges have a lower glycemic index. The glycemic index of oranges is 45, while the glycemic index of melon is 62.

These are the specific foods used in this comparison Melons, casaba, raw and Oranges, raw, all commercial varieties.

Infographic

Melon vs Orange 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
3
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%
Orange
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +240%
Contains more CopperCopper +33.3%
Contains more ManganeseManganese +40%
Contains more CalciumCalcium +263.6%
Contains more PhosphorusPhosphorus +180%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +25%
~equal in Magnesium ~10mg
~equal in Potassium ~181mg
~equal in Zinc ~0.07mg

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
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%
Orange
Orange
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B6Vitamin B6 +171.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +144%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin B5Vitamin B5 +197.6%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Orange DV% diff.
Vitamin C 21.8mg 53.2mg 35%
Vitamin B6 0.163mg 0.06mg 8%
Fiber 0.9g 2.4g 6%
Vitamin B1 0.015mg 0.087mg 6%
Folate 8µg 30µg 6%
Calcium 11mg 40mg 3%
Iron 0.34mg 0.1mg 3%
Vitamin B5 0.084mg 0.25mg 3%
Carbs 6.58g 11.75g 2%
Copper 0.06mg 0.045mg 2%
Vitamin K 2.5µg 0µg 2%
Calories 28kcal 47kcal 1%
Phosphorus 5mg 14mg 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.05mg 0.18mg 1%
Vitamin B2 0.031mg 0.04mg 1%
Protein 1.11g 0.94g 0%
Protein per 100 calories 4g 2g N/A
Calories per 10 g protein 252kcal 500kcal N/A
Weight per 100 calories 357g 213g N/A
Fats 0.1g 0.12g 0%
Net carbs 5.68g 9.35g N/A
Magnesium 11mg 10mg 0%
Potassium 182mg 181mg 0%
Sugar 5.69g 9.35g N/A
Zinc 0.07mg 0.07mg 0%
Sodium 9mg 0mg 0%
Manganese 0.035mg 0.025mg 0%
Selenium 0.4µg 0.5µg 0%
Vitamin B3 0.232mg 0.282mg 0%
Choline 7.6mg 8.4mg 0%
Saturated fat 0.025g 0.015g 0%
Monounsaturated fat 0.002g 0.023g 0%
Polyunsaturated fat 0.039g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +18.1%
Contains more FatsFats +20%
Contains more CarbsCarbs +78.6%
Contains more OtherOther +22.2%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +56%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +1050%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.