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  6. Melon vs. Prunes

Melon vs. Prunes — In-Depth Nutrition Comparison

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The main differences between melon and prunes

  • Melon has more vitamin C; however, prunes have more vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, manganese, vitamin B3, and phosphorus.
  • Daily need coverage for vitamin K for prunes is 47% higher.
  • Prunes have 36 times less vitamin C than melon. Melon has 21.8mg of vitamin C, while prunes have 0.6mg.
  • Melon has a higher glycemic index than prunes.

Food types used in this article are Melons, casaba, raw and Plums, dried (prunes), uncooked.

Infographic

Melon vs Prunes 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
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%
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +302.2%
Contains more IronIron +173.5%
Contains more CopperCopper +368.3%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +1280%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +754.3%

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%
Prunes
Prunes
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +3533.3%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +711.2%
Contains more Vitamin B5Vitamin B5 +402.4%
Contains more Vitamin B6Vitamin B6 +25.8%
Contains more Vitamin KVitamin K +2280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Prunes DV% diff.
Vitamin K 2.5µg 59.5µg 48%
Fiber 0.9g 7.1g 25%
Copper 0.06mg 0.281mg 25%
Vitamin C 21.8mg 0.6mg 24%
Carbs 6.58g 63.88g 19%
Potassium 182mg 732mg 16%
Fructose 12.45g 16%
Vitamin B2 0.031mg 0.186mg 12%
Calories 28kcal 240kcal 11%
Manganese 0.035mg 0.299mg 11%
Vitamin B3 0.232mg 1.882mg 10%
Phosphorus 5mg 69mg 9%
Magnesium 11mg 41mg 7%
Iron 0.34mg 0.93mg 7%
Vitamin B5 0.084mg 0.422mg 7%
Vitamin A 0µg 39µg 4%
Calcium 11mg 43mg 3%
Zinc 0.07mg 0.44mg 3%
Vitamin E 0.05mg 0.43mg 3%
Vitamin B1 0.015mg 0.051mg 3%
Vitamin B6 0.163mg 0.205mg 3%
Protein 1.11g 2.18g 2%
Starch 5.11g 2%
Folate 8µg 4µg 1%
Protein per 100 calories 4g 0.91g N/A
Calories per 10 g protein 252kcal 1101kcal N/A
Weight per 100 calories 357g 42g N/A
Fats 0.1g 0.38g 0%
Net carbs 5.68g 56.78g N/A
Sugar 5.69g 38.13g N/A
Sodium 9mg 2mg 0%
Selenium 0.4µg 0.3µg 0%
Choline 7.6mg 10.1mg 0%
Saturated fat 0.025g 0.088g 0%
Monounsaturated fat 0.002g 0.053g 0%
Polyunsaturated fat 0.039g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 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
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +197.1%
Contains more ProteinProtein +96.4%
Contains more FatsFats +280%
Contains more CarbsCarbs +870.8%
Contains more OtherOther +633.3%

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
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +59%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.