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Winter melon vs. Melon — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Melon?

  • Winter melon is richer in Fiber, and Vitamin B2, yet Melon is richer in Vitamin B6, Vitamin C, and Potassium.
  • Winter melon has 12 times more Sodium than Melon. Winter melon has 111mg of Sodium, while Melon has 9mg.

We used Waxgourd, (chinese preserving melon), raw and Melons, casaba, raw types in this comparison.

Infographic

Winter melon vs 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 +72.7%
Contains more Iron +17.6%
Contains more Phosphorus +280%
Contains more Zinc +771.4%
Contains more Manganese +65.7%
Contains more Potassium +2933.3%
Contains less Sodium -91.9%
Contains more Copper +160.9%
Contains more Selenium +100%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +72.7%
Contains more Iron +17.6%
Contains more Phosphorus +280%
Contains more Zinc +771.4%
Contains more Manganese +65.7%
Contains more Potassium +2933.3%
Contains less Sodium -91.9%
Contains more Copper +160.9%
Contains more Selenium +100%
Equal in Magnesium - 11

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.
:
5
Melon
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +58.3%
Contains more Vitamin C +67.7%
Contains more Vitamin B6 +365.7%
Contains more Folate +60%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +58.3%
Contains more Vitamin C +67.7%
Contains more Vitamin B6 +365.7%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +100%
Contains more Protein +177.5%
Contains more Carbs +119.3%
Contains more Other +20%
Equal in Water - 91.85
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Fats +100%
Contains more Protein +177.5%
Contains more Carbs +119.3%
Contains more Other +20%
Equal in Water - 91.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +123.1%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +1750%
Contains more Polyunsaturated fat +123.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Melon Opinion
Net carbs 0.1g 5.68g Melon
Protein 0.4g 1.11g Melon
Fats 0.2g 0.1g Winter melon
Carbs 3g 6.58g Melon
Calories 13kcal 28kcal Melon
Sugar 5.69g Winter melon
Fiber 2.9g 0.9g Winter melon
Calcium 19mg 11mg Winter melon
Iron 0.4mg 0.34mg Winter melon
Magnesium 10mg 11mg Melon
Phosphorus 19mg 5mg Winter melon
Potassium 6mg 182mg Melon
Sodium 111mg 9mg Melon
Zinc 0.61mg 0.07mg Winter melon
Copper 0.023mg 0.06mg Melon
Manganese 0.058mg 0.035mg Winter melon
Selenium 0.2µg 0.4µg Melon
Vitamin E 0.05mg Melon
Vitamin C 13mg 21.8mg Melon
Vitamin B1 0.04mg 0.015mg Winter melon
Vitamin B2 0.11mg 0.031mg Winter melon
Vitamin B3 0.4mg 0.232mg Winter melon
Vitamin B5 0.133mg 0.084mg Winter melon
Vitamin B6 0.035mg 0.163mg Melon
Folate 5µg 8µg Melon
Vitamin K 2.5µg Melon
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.025g Winter melon
Monounsaturated Fat 0.037g 0.002g Winter melon
Polyunsaturated fat 0.087g 0.039g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9%
Winter melon
12%
Melon
Minerals Daily Need Coverage Score
8%
Winter melon
7%
Melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 62)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 102mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.