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Winter melon nutrition chart and nutrient comparison

Waxgourd, (chinese preserving melon), raw
*all the values are displayed for the amount of 100 grams

What is Winter melon rich in: TOP 5 nutrients.

Winter melon
richer than 78% foods
richer than 73% foods
richer than 53% foods
richer than 45% foods
richer than 36% foods
78% Vitamin C
73% Fiber
53% Sodium
45% Calcium
36% Zinc
Explanation: This food contains more Vitamin C than 78% of foods. More importantly, although there are several foods (22%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Sodium, Calcium and Zinc

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 1%
0.4 g of 50 g
1%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3 g of 300 g
1%
Water:
Daily Value: 5%
96.1 g of 2,000 g
5%
Other:
0.3 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 13
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
5%
Sodium 111mg
1%
TotalCarbohydrate 3g
12%
Dietary Fiber 3g
Total Sugars 0g
Includes 1g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 19mg 2%

Iron 0mg 0%

Potassium 6mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 19 mg of 1,000 mg 2%
Iron: 0.4 mg of 18 mg 2%
Magnesium: 10 mg of 400 mg 3%
Phosphorus: 19 mg of 1,000 mg 2%
Potassium: 6 mg of 3,500 mg 0%
Sodium: 111 mg of 2,400 mg 5%
Zinc: 0.61 mg of 15 mg 4%
Copper: 0.023 mg of 2 mg 1%
Manganese: 0.058 mg of 2 mg 3%
Selenium: 0.2 µg of 70 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Sodium
111 mg
TOP 47%
Calcium
19 mg
TOP 55%
Zinc
0.61 mg
TOP 64%
Manganese
0.058 mg
TOP 65%
Iron
0.4 mg
TOP 80%
Magnesium
10 mg
TOP 84%
Phosphorus
19 mg
TOP 89%
Copper
0.023 mg
TOP 91%
Selenium
0.2 mg
TOP 94%
Potassium
6 mg
TOP 97%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : mg of 20 mg 0%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 13 mg of 60 mg 22%
Vitamin B1: 0.04 mg of 2 mg 3%
Vitamin B2: 0.11 mg of 2 mg 6%
Vitamin B3: 0.4 mg of 20 mg 2%
Vitamin B5: 0.133 mg of 10 mg 1%
Vitamin B6: 0.035 mg of 2 mg 2%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
13 µg
TOP 22%
Vitamin B2
0.11 µg
TOP 66%
Vitamin B1
0.04 µg
TOP 78%
Vitamin B3
0.4 µg
TOP 82%
Vitamin B6
0.035 µg
TOP 85%
Vitamin B5
0.133 µg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 2 mg of 280 mg 1%
Threonine: 0 mg of 1,050 mg 0%
Isoleucine: 0 mg of 1,400 mg 0%
Leucine: 0 mg of 2,730 mg 0%
Lysine: 9 mg of 2,100 mg 0%
Methionine: 3 mg of 1,050 mg 0%
Phenylalanine: 0 mg of 1,750 mg 0%
Valine: 0 mg of 1,820 mg 0%
Histidine: 0 mg of 700 mg 0%

Fat type information

Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.