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Bean raw vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between bean raw and winter melon

  • Winter melon has less folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, manganese, potassium, and magnesium.
  • Bean raw covers your daily folate needs 130% more than winter melon.
  • Winter melon contains 232 times less potassium than bean raw. Bean raw contains 1393mg of potassium, while winter melon contains 6mg.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +1660%
Contains more CalciumCalcium +494.7%
Contains more PotassiumPotassium +23116.7%
Contains more IronIron +1167.5%
Contains more CopperCopper +3782.6%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +2063.2%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +1879.3%
Contains more SeleniumSelenium +13850%

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.
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1682.5%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +193.5%
Contains more Vitamin B5Vitamin B5 +490.2%
Contains more Vitamin B6Vitamin B6 +1254.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10400%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +106.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +5255%
Contains more FatsFats +515%
Contains more CarbsCarbs +1985%
Contains more OtherOther +1056.7%
Contains more WaterWater +748.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 +518.9%
Contains more Poly. FatPolyunsaturated fat +367.8%
Contains less Sat. FatSaturated fat -93.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw 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 Bean raw Winter melon DV% diff.
Folate 525µg 5µg 130%
Copper 0.893mg 0.023mg 97%
Iron 5.07mg 0.4mg 58%
Vitamin B1 0.713mg 0.04mg 56%
Phosphorus 411mg 19mg 56%
Selenium 27.9µg 0.2µg 50%
Fiber 15.5g 2.9g 50%
Manganese 1.148mg 0.058mg 47%
Protein 21.42g 0.4g 42%
Potassium 1393mg 6mg 41%
Magnesium 176mg 10mg 40%
Vitamin B6 0.474mg 0.035mg 34%
Carbs 62.55g 3g 20%
Calories 347kcal 13kcal 17%
Zinc 2.28mg 0.61mg 15%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.133mg 13%
Choline 66.2mg 12%
Calcium 113mg 19mg 9%
Vitamin B2 0.212mg 0.11mg 8%
Vitamin C 6.3mg 13mg 7%
Vitamin B3 1.174mg 0.4mg 5%
Vitamin K 5.6µg 5%
Sodium 12mg 111mg 4%
Polyunsaturated fat 0.407g 0.087g 2%
Fats 1.23g 0.2g 2%
Vitamin E 0.21mg 1%
Saturated fat 0.235g 0.016g 1%
Net carbs 47.05g 0.1g N/A
Sugar 2.11g N/A
Monounsaturated fat 0.229g 0.037g 0%
Tryptophan 0.237mg 0.002mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0.009mg 0%
Methionine 0.259mg 0.003mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

Which food is preferable for your diet?

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

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
67%
Bean raw
8%
Winter melon
Minerals Daily Need Coverage Score
131%
Bean raw
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.11g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.219g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 33)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.5)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.