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  6. Avocado vs. Winter melon

Avocado vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between avocadoes and winter melon

  • The amount of vitamin B5, folate, copper, vitamin B6, fiber, potassium, and vitamin B3 in avocadoes is higher than in winter melon.
  • Avocadoes cover your daily vitamin B5 needs 25% more than winter melon.
  • Winter melon has 133 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while winter melon has 0.016g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Waxgourd, (chinese preserving melon), raw.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +7983.3%
Contains more IronIron +37.5%
Contains more CopperCopper +726.1%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +144.8%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +58.3%
~equal in Zinc ~0.61mg

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.
Avocado
Avocado
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B5Vitamin B5 +944.4%
Contains more Vitamin B6Vitamin B6 +634.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1520%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +30%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Winter melon DV% diff.
Vitamin B5 1.389mg 0.133mg 25%
Monounsaturated fat 9.799g 0.037g 24%
Fats 14.66g 0.2g 22%
Folate 81µg 5µg 19%
Copper 0.19mg 0.023mg 19%
Vitamin K 21µg 18%
Vitamin B6 0.257mg 0.035mg 17%
Fiber 6.7g 2.9g 15%
Vitamin E 2.07mg 14%
Potassium 485mg 6mg 14%
Polyunsaturated fat 1.816g 0.087g 12%
Saturated fat 2.126g 0.016g 10%
Vitamin B3 1.738mg 0.4mg 8%
Calories 160kcal 13kcal 7%
Phosphorus 52mg 19mg 5%
Sodium 7mg 111mg 5%
Magnesium 29mg 10mg 5%
Manganese 0.142mg 0.058mg 4%
Protein 2g 0.4g 3%
Choline 14.2mg 3%
Vitamin C 10mg 13mg 3%
Vitamin B2 0.13mg 0.11mg 2%
Iron 0.55mg 0.4mg 2%
Vitamin B1 0.067mg 0.04mg 2%
Carbs 8.53g 3g 2%
Vitamin A 7µg 0µg 1%
Calcium 12mg 19mg 1%
Net carbs 1.83g 0.1g N/A
Sugar 0.66g N/A
Zinc 0.64mg 0.61mg 0%
Starch 0.11g 0%
Selenium 0.4µg 0.2µg 0%
Tryptophan 0.025mg 0.002mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0.009mg 0%
Methionine 0.038mg 0.003mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +400%
Contains more FatsFats +7230%
Contains more CarbsCarbs +184.3%
Contains more OtherOther +426.7%
Contains more WaterWater +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +26383.8%
Contains more Poly. FatPolyunsaturated fat +1987.4%
Contains less Sat. FatSaturated fat -99.2%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.