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Garden asparagus vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Winter melon

  • Garden asparagus has more Iron, Copper, Folate, Vitamin B1, and Potassium, however, Winter melon has more Vitamin C.
  • Daily need coverage for Iron from Garden asparagus is 22% higher.
  • Winter melon has 34 times less Potassium than Garden asparagus. Garden asparagus has 202mg of Potassium, while Winter melon has 6mg.
  • Garden asparagus is lower in Sodium.

Food types used in this article are Asparagus, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Garden asparagus vs Winter melon 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.
Contains more Calcium +26.3%
Contains more Iron +435%
Contains more Magnesium +40%
Contains more Phosphorus +173.7%
Contains more Potassium +3266.7%
Contains less Sodium -98.2%
Contains more Copper +721.7%
Contains more Manganese +172.4%
Contains more Selenium +1050%
Contains more Zinc +13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +26.3%
Contains more Iron +435%
Contains more Magnesium +40%
Contains more Phosphorus +173.7%
Contains more Potassium +3266.7%
Contains less Sodium -98.2%
Contains more Copper +721.7%
Contains more Manganese +172.4%
Contains more Selenium +1050%
Contains more Zinc +13%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%
Contains more Vitamin C +132.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%
Contains more Vitamin C +132.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +450%
Contains more Carbs +29.3%
Contains more Other +93.3%
Contains more Fats +66.7%
Equal in Water - 96.1
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +450%
Contains more Carbs +29.3%
Contains more Other +93.3%
Contains more Fats +66.7%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +74%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +74%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Winter melon Opinion
Net carbs 1.78g 0.1g Garden asparagus
Protein 2.2g 0.4g Garden asparagus
Fats 0.12g 0.2g Winter melon
Carbs 3.88g 3g Garden asparagus
Calories 20kcal 13kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Winter melon
Fiber 2.1g 2.9g Winter melon
Calcium 24mg 19mg Garden asparagus
Iron 2.14mg 0.4mg Garden asparagus
Magnesium 14mg 10mg Garden asparagus
Phosphorus 52mg 19mg Garden asparagus
Potassium 202mg 6mg Garden asparagus
Sodium 2mg 111mg Garden asparagus
Zinc 0.54mg 0.61mg Winter melon
Copper 0.189mg 0.023mg Garden asparagus
Manganese 0.158mg 0.058mg Garden asparagus
Selenium 2.3µg 0.2µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 13mg Winter melon
Vitamin B1 0.143mg 0.04mg Garden asparagus
Vitamin B2 0.141mg 0.11mg Garden asparagus
Vitamin B3 0.978mg 0.4mg Garden asparagus
Vitamin B5 0.274mg 0.133mg Garden asparagus
Vitamin B6 0.091mg 0.035mg Garden asparagus
Folate 52µg 5µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg 0.002mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg 0.009mg Garden asparagus
Methionine 0.031mg 0.003mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.016g Winter melon
Monounsaturated Fat 0g 0.037g Winter melon
Polyunsaturated fat 0.05g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
9%
Winter melon
Minerals Daily Need Coverage Score
25%
Garden asparagus
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.