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Green bean vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Green bean and Winter melon?

  • Winter melon has less Manganese, and Folate than Green bean.
  • Green bean has 24 times more Potassium than Winter melon. Green bean has 146mg of Potassium, while Winter melon has 6mg.
  • Green bean contains less Sodium.

We used Beans, snap, green, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Green bean 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.
Contains more Calcium +131.6%
Contains more Iron +62.5%
Contains more Magnesium +80%
Contains more Phosphorus +52.6%
Contains more Potassium +2333.3%
Contains less Sodium -99.1%
Contains more Copper +147.8%
Contains more Manganese +391.4%
Contains more Zinc +144%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 24% 13% 12% 13% 0.13% 6.8% 19% 37% 1.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.7% 15% 7.1% 8.1% 0.53% 14% 17% 7.7% 7.6% 1.1%
Contains more Calcium +131.6%
Contains more Iron +62.5%
Contains more Magnesium +80%
Contains more Phosphorus +52.6%
Contains more Potassium +2333.3%
Contains less Sodium -99.1%
Contains more Copper +147.8%
Contains more Manganese +391.4%
Contains more Zinc +144%
Equal in Selenium - 0.2

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B6 +60%
Contains more Folate +560%
Contains more Vitamin C +34%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B5 +79.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 9.2% 0% 32% 19% 22% 12% 4.4% 13% 25% 0% 9.2% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 43% 10% 25% 7.5% 8% 8.1% 3.8% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +85%
Contains more Vitamin B3 +53.5%
Contains more Vitamin B6 +60%
Contains more Folate +560%
Contains more Vitamin C +34%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B5 +79.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +372.5%
Contains more Fats +40%
Contains more Carbs +162.7%
Contains more Other +143.3%
Equal in Water - 96.1
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +372.5%
Contains more Fats +40%
Contains more Carbs +162.7%
Contains more Other +143.3%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +66.7%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +66.7%
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +236.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean 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 Green bean Winter melon Opinion
Net carbs 4.68g 0.1g Green bean
Protein 1.89g 0.4g Green bean
Fats 0.28g 0.2g Green bean
Carbs 7.88g 3g Green bean
Calories 35kcal 13kcal Green bean
Sugar 3.63g Winter melon
Fiber 3.2g 2.9g Green bean
Calcium 44mg 19mg Green bean
Iron 0.65mg 0.4mg Green bean
Magnesium 18mg 10mg Green bean
Phosphorus 29mg 19mg Green bean
Potassium 146mg 6mg Green bean
Sodium 1mg 111mg Green bean
Zinc 0.25mg 0.61mg Winter melon
Copper 0.057mg 0.023mg Green bean
Manganese 0.285mg 0.058mg Green bean
Selenium 0.2µg 0.2µg
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 13mg Winter melon
Vitamin B1 0.074mg 0.04mg Green bean
Vitamin B2 0.097mg 0.11mg Winter melon
Vitamin B3 0.614mg 0.4mg Green bean
Vitamin B5 0.074mg 0.133mg Winter melon
Vitamin B6 0.056mg 0.035mg Green bean
Folate 33µg 5µg Green bean
Choline 16.9mg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg 0.002mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg 0.009mg Green bean
Methionine 0.023mg 0.003mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.016g Winter melon
Monounsaturated Fat 0.011g 0.037g Winter melon
Polyunsaturated fat 0.145g 0.087g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Winter 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
23%
Green bean
8%
Winter melon
Minerals Daily Need Coverage Score
14%
Green bean
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.63g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 20)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.8)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 110mg)
Which food is richer in minerals?
Green bean
Green bean is relatively richer in minerals
Which food is richer in vitamins?
Green bean
Green bean 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.