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Gratin vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Gratin and Winter melon?

  • Winter melon has less Copper, Phosphorus, Potassium, Vitamin B6, Calcium, Vitamin A RAE, and Vitamin B5 than Gratin.
  • Gratin's daily need coverage for Saturated Fat is 24% higher.

We used Potatoes, au gratin, home-prepared from recipe using butter and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Gratin 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 +526.3%
Contains more Iron +60%
Contains more Magnesium +100%
Contains more Phosphorus +494.7%
Contains more Potassium +6500%
Contains more Zinc +13.1%
Contains more Copper +595.7%
Contains more Manganese +177.6%
Contains more Selenium +1250%
Contains less Sodium -74.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +526.3%
Contains more Iron +60%
Contains more Magnesium +100%
Contains more Phosphorus +494.7%
Contains more Potassium +6500%
Contains more Zinc +13.1%
Contains more Copper +595.7%
Contains more Manganese +177.6%
Contains more Selenium +1250%
Contains less Sodium -74.4%

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.
Gratin
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +191%
Contains more Vitamin B6 +397.1%
Contains more Folate +120%
Contains more Vitamin C +31.3%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +60%
Contains more Vitamin B3 +148.3%
Contains more Vitamin B5 +191%
Contains more Vitamin B6 +397.1%
Contains more Folate +120%
Contains more Vitamin C +31.3%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1165%
Contains more Fats +3695%
Contains more Carbs +275.7%
Contains more Other +593.3%
Contains more Water +29.9%
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +1165%
Contains more Fats +3695%
Contains more Carbs +275.7%
Contains more Other +593.3%
Contains more Water +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +5708.1%
Contains more Polyunsaturated fat +217.2%
Contains less Saturated Fat -99.7%
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +5708.1%
Contains more Polyunsaturated fat +217.2%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Winter melon Opinion
Net carbs 9.47g 0.1g Gratin
Protein 5.06g 0.4g Gratin
Fats 7.59g 0.2g Gratin
Carbs 11.27g 3g Gratin
Calories 132kcal 13kcal Gratin
Fiber 1.8g 2.9g Winter melon
Calcium 119mg 19mg Gratin
Iron 0.64mg 0.4mg Gratin
Magnesium 20mg 10mg Gratin
Phosphorus 113mg 19mg Gratin
Potassium 396mg 6mg Gratin
Sodium 433mg 111mg Winter melon
Zinc 0.69mg 0.61mg Gratin
Copper 0.16mg 0.023mg Gratin
Manganese 0.161mg 0.058mg Gratin
Selenium 2.7µg 0.2µg Gratin
Vitamin A 264IU 0IU Gratin
Vitamin A RAE 64µg 0µg Gratin
Vitamin C 9.9mg 13mg Winter melon
Vitamin B1 0.064mg 0.04mg Gratin
Vitamin B2 0.116mg 0.11mg Gratin
Vitamin B3 0.993mg 0.4mg Gratin
Vitamin B5 0.387mg 0.133mg Gratin
Vitamin B6 0.174mg 0.035mg Gratin
Folate 11µg 5µg Gratin
Tryptophan 0.07mg 0.002mg Gratin
Threonine 0.192mg Gratin
Isoleucine 0.284mg Gratin
Leucine 0.443mg Gratin
Lysine 0.381mg 0.009mg Gratin
Methionine 0.117mg 0.003mg Gratin
Phenylalanine 0.254mg Gratin
Valine 0.325mg Gratin
Histidine 0.151mg Gratin
Cholesterol 23mg 0mg Winter melon
Saturated Fat 4.733g 0.016g Winter melon
Monounsaturated Fat 2.149g 0.037g Gratin
Polyunsaturated fat 0.276g 0.087g Gratin

Which food is preferable for your diet?

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

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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
15%
Gratin
9%
Winter melon
Minerals Daily Need Coverage Score
32%
Gratin
8%
Winter melon

Comparison summary

Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 322mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 4.717g)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
Gratin
Gratin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.