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  6. Borage vs. Winter melon

Borage vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Borage and Winter melon?

  • Winter melon has less Iron, Vitamin C, Vitamin A RAE, Potassium, Manganese, Copper, Magnesium, and Calcium than Borage.
  • Borage's daily need coverage for Iron is 36% higher.

We used Borage, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Borage 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.
Borage
Borage
9
:
1
Winter melon
Winter melon
Contains more Calcium +389.5%
Contains more Iron +725%
Contains more Magnesium +420%
Contains more Phosphorus +178.9%
Contains more Potassium +7733.3%
Contains less Sodium -27.9%
Contains more Copper +465.2%
Contains more Manganese +501.7%
Contains more Selenium +350%
Contains more Zinc +205%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +389.5%
Contains more Iron +725%
Contains more Magnesium +420%
Contains more Phosphorus +178.9%
Contains more Potassium +7733.3%
Contains less Sodium -27.9%
Contains more Copper +465.2%
Contains more Manganese +501.7%
Contains more Selenium +350%
Contains more Zinc +205%

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.
Borage
Borage
7
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +169.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +125%
Contains more Vitamin B6 +140%
Contains more Folate +160%
Contains more Vitamin B5 +224.4%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +169.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +125%
Contains more Vitamin B6 +140%
Contains more Folate +160%
Contains more Vitamin B5 +224.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Winter melon
Winter melon
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3
Equal in Water - 96.1
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +25.3%
Contains less Saturated Fat -90.6%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +25.3%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Winter melon
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Borage Winter melon Opinion
Net carbs 3.06g 0.1g Borage
Protein 1.8g 0.4g Borage
Fats 0.7g 0.2g Borage
Carbs 3.06g 3g Borage
Calories 21kcal 13kcal Borage
Fiber 2.9g Winter melon
Calcium 93mg 19mg Borage
Iron 3.3mg 0.4mg Borage
Magnesium 52mg 10mg Borage
Phosphorus 53mg 19mg Borage
Potassium 470mg 6mg Borage
Sodium 80mg 111mg Borage
Zinc 0.2mg 0.61mg Winter melon
Copper 0.13mg 0.023mg Borage
Manganese 0.349mg 0.058mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin C 35mg 13mg Borage
Vitamin B1 0.06mg 0.04mg Borage
Vitamin B2 0.15mg 0.11mg Borage
Vitamin B3 0.9mg 0.4mg Borage
Vitamin B5 0.041mg 0.133mg Winter melon
Vitamin B6 0.084mg 0.035mg Borage
Folate 13µg 5µg Borage
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.17g 0.016g Winter melon
Monounsaturated Fat 0.211g 0.037g Borage
Polyunsaturated fat 0.109g 0.087g Borage

Which food is preferable for your diet?

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

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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
39%
Borage
9%
Winter melon
Minerals Daily Need Coverage Score
36%
Borage
8%
Winter melon

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.154g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.