Melon vs Nectarine: Nutrition & Calories Compare



Melon - calories, kcal, weight, nutrition
Melon - calories, kcal, weight, nutrition

Melon vs Nectarine
Nutrition Facts

Melon
Serving size:
  change
one melon (900g)slice (25g)cup (160g)half cup (80g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 60

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Nectarine
Serving size:
  change
one nectarine (120g)cup, slices (143g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 35

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Melon vs Nectarine 100g Compare


per 100gMelonNectarine
Calories34 44
Carbohydrates8.6 g10.55 g
Fat0.19 g0.32 g
Dietary fiber0.9 g1.7 g
Protein0.84 g1.06 g
Calcium9 mg6 mg
Iron0.21 mg0.28 mg
Magnessium12 mg9 mg
Potassium267 mg201 mg
Zink0.18 mg0.17 mg
Vitaminium A3382 µg332 µg
Vitaminium B1 (Thiamine)0.017 mg0.034 mg
Vitaminium B2 (riboflavin)0.026 mg0.027 mg
Vitaminium B3 (Niacin)0.734 mg1.125 mg
Vitaminium B50.105 mg0.185 mg
Vitaminium B60.072 mg0.025 mg
Vitaminium B9 (Folic acid)21 mg5 mg
Vitaminium C36.7 mg5.4 mg
Vitaminium E0.05 mg0.77 mg
Vitaminium K2.5 µg2.2 µg
Beta karoten2020 mg150 mg
When it comes to choosing between a melon and a nectarine, you might find yourself weighing not just the flavors but also the nutritional benefits. Both fruits are celebrated for their delicious tastes and health benefits, but how do they really compare? From the sweet, refreshing taste of melons to the slightly tangy, juicy bite of nectarines, each offers a unique set of nutrients and benefits. Let's dive into the fascinating world of these fruits, exploring beyond just the numbers to understand what makes each of them stand out. ### A Closer Look at Melons Melons, with their wide variety, including cantaloupe, honeydew, and watermelon, are predominantly water. This makes them incredibly hydrating, a perfect choice for hot summer days. Notably, they are a good source of vitamin A, with a whopping 3382 IU, contributing significantly to eye health. Moreover, their vitamin C content stands at 36.7 mg, supporting immune function. Melons are also known for their low calorie count of just 34 calories per 100 grams, making them an excellent option for those monitoring their calorie intake. ### The Nutritional Profile of Nectarines Nectarines, on the other hand, are stone fruits with a smooth skin. They offer a different set of nutritional benefits, including a higher fiber content of 1.7 grams, which aids in digestion and maintaining a healthy gut. With 44 calories per 100 grams, they are slightly higher in energy than melons but still remain a low-calorie snack. Nectarines also boast a higher content of vitamins such as vitamin E (0.77 mg) and vitamin B3 (1.125 mg), which are essential for maintaining healthy skin and metabolic function, respectively. ### Comparing the Nutrients When comparing the two, it's clear that each fruit has its strengths. Melons are superior in terms of vitamin A and C content, making them excellent for boosting immunity and skin health. They also have a lower glycemic index (GI) of 60 compared to nectarines, which have a GI of 35, making melons a better option for those managing blood sugar levels. Nectarines, however, have a higher fiber content and more vitamin E, which is beneficial for heart health and skin. They also contain more vitamin B3, crucial for converting food into energy. With slightly more calories, nectarines provide a bit more energy, which might be preferable for those needing a more substantial snack. ### What About Minerals? Both fruits offer a range of minerals, with melons providing more potassium (267 mg) which is vital for heart and muscle function. Nectarines have a slight edge in iron content (0.28 mg), important for blood health, and phosphorus (26 mg), which plays a critical role in bone health. ### The Verdict Choosing between a melon and a nectarine might come down to personal preference or specific dietary needs. If you're looking for a fruit that is hydrating and lower in calories, melons might be the way to go. However, if you're in need of a fiber-rich snack with a bit more energy, nectarines could be your fruit of choice. Ultimately, both melons and nectarines offer unique nutritional benefits and can be a healthy part of any diet. Incorporating a variety of fruits into your diet is the best way to ensure you're getting a wide range of nutrients, so why not enjoy both of these delicious options? Whether you're blending up a smoothie, tossing together a fruit salad, or enjoying them as a fresh, juicy snack, melons and nectarines are both excellent choices that can contribute to a healthy, balanced diet.

Melon 100g

34kcal

Calories source

  • 87% CARBS.
  • 9% PROTEIN
  • 4% FAT

Nectarine 100g

44kcal

Calories source

  • 86% CARBS
  • 9% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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