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  6. Melon vs. Yam

Melon vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between melon and yam

  • Melon has more vitamin C; however, yam is higher in manganese, potassium, fiber, copper, vitamin B1, and phosphorus.
  • Yam covers your daily manganese needs 15% more than melon.
  • Yam contains 12 times less sugar than melon. Melon contains 5.69g of sugar, while yam contains 0.49g.
  • The glycemic index of melon is higher.

Food varieties used in this article are Melons, casaba, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Melon vs Yam 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%
Yam
Yam
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +268.1%
Contains more IronIron +52.9%
Contains more CopperCopper +153.3%
Contains more ZincZinc +185.7%
Contains more PhosphorusPhosphorus +880%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +960%
Contains more SeleniumSelenium +75%

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%
Yam
Yam
7
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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +80.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +580%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +137.9%
Contains more Vitamin B5Vitamin B5 +270.2%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Melon Yam DV% diff.
Manganese 0.035mg 0.371mg 15%
Potassium 182mg 670mg 14%
Fiber 0.9g 3.9g 12%
Vitamin C 21.8mg 12.1mg 11%
Copper 0.06mg 0.152mg 10%
Carbs 6.58g 27.48g 7%
Vitamin B1 0.015mg 0.095mg 7%
Phosphorus 5mg 49mg 6%
Vitamin B5 0.084mg 0.311mg 5%
Vitamin B6 0.163mg 0.228mg 5%
Calories 28kcal 116kcal 4%
Magnesium 11mg 18mg 2%
Iron 0.34mg 0.52mg 2%
Vitamin E 0.05mg 0.34mg 2%
Vitamin B3 0.232mg 0.552mg 2%
Folate 8µg 16µg 2%
Choline 7.6mg 16.2mg 2%
Protein 1.11g 1.49g 1%
Zinc 0.07mg 0.2mg 1%
Vitamin A 0µg 6µg 1%
Selenium 0.4µg 0.7µg 1%
Protein per 100 calories 4g 1.3g N/A
Calories per 10 g protein 252kcal 779kcal N/A
Weight per 100 calories 357g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 5.68g 23.58g N/A
Calcium 11mg 14mg 0%
Sugar 5.69g 0.49g N/A
Sodium 9mg 8mg 0%
Vitamin B2 0.031mg 0.028mg 0%
Vitamin K 2.5µg 2.3µg 0%
Saturated fat 0.025g 0.029g 0%
Monounsaturated fat 0.002g 0.005g 0%
Polyunsaturated fat 0.039g 0.06g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 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
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +31%
Contains more ProteinProtein +34.2%
Contains more FatsFats +40%
Contains more CarbsCarbs +317.6%
Contains more OtherOther +111.1%

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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +53.8%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.