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  6. Cranberry bean raw vs. Winter melon

Cranberry bean raw vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between cranberry bean raw and winter melon

  • Winter melon has less folate, fiber, copper, vitamin B1, iron, phosphorus, potassium, manganese, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 150% more.
  • Cranberry bean raw has 222 times more potassium than winter melon. Cranberry bean raw has 1332mg of potassium, while winter melon has 6mg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1460%
Contains more CalciumCalcium +568.4%
Contains more PotassiumPotassium +22100%
Contains more IronIron +1150%
Contains more CopperCopper +3352.2%
Contains more ZincZinc +495.1%
Contains more PhosphorusPhosphorus +1857.9%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +1486.2%
Contains more SeleniumSelenium +6250%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +1767.5%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +263.8%
Contains more Vitamin B5Vitamin B5 +462.4%
Contains more Vitamin B6Vitamin B6 +782.9%
Contains more FolateFolate +11980%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Winter melon DV% diff.
Folate 604µg 5µg 150%
Fiber 24.7g 2.9g 87%
Copper 0.794mg 0.023mg 86%
Vitamin B1 0.747mg 0.04mg 59%
Iron 5mg 0.4mg 58%
Phosphorus 372mg 19mg 50%
Protein 23.03g 0.4g 45%
Potassium 1332mg 6mg 39%
Manganese 0.92mg 0.058mg 37%
Magnesium 156mg 10mg 35%
Zinc 3.63mg 0.61mg 27%
Selenium 12.7µg 0.2µg 23%
Vitamin B6 0.309mg 0.035mg 21%
Carbs 60.05g 3g 19%
Calories 335kcal 13kcal 16%
Vitamin C 0mg 13mg 14%
Vitamin B5 0.748mg 0.133mg 12%
Calcium 127mg 19mg 11%
Vitamin B2 0.213mg 0.11mg 8%
Vitamin B3 1.455mg 0.4mg 7%
Sodium 6mg 111mg 5%
Polyunsaturated fat 0.527g 0.087g 3%
Fats 1.23g 0.2g 2%
Saturated fat 0.316g 0.016g 1%
Net carbs 35.35g 0.1g N/A
Monounsaturated fat 0.106g 0.037g 0%
Tryptophan 0.273mg 0.002mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0.009mg 0%
Methionine 0.346mg 0.003mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +5657.5%
Contains more FatsFats +515%
Contains more CarbsCarbs +1901.7%
Contains more OtherOther +1000%
Contains more WaterWater +675.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +186.5%
Contains more Poly. FatPolyunsaturated fat +505.7%
Contains less Sat. FatSaturated fat -94.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.