Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cardoon vs. Winter melon — In-Depth Nutrition Comparison

Compare

A recap on differences between Cardoon and Winter melon

  • Cardoon has more Copper, Folate, Potassium, Manganese, Magnesium, Vitamin B6, and Calcium, however, Winter melon is higher in Vitamin C, Vitamin B2, and Fiber.
  • Cardoon covers your daily Copper needs 23% more than Winter melon.
  • Winter melon contains 67 times less Potassium than Cardoon. Cardoon contains 400mg of Potassium, while Winter melon contains 6mg.

Food varieties used in this article are Cardoon, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Cardoon 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 +268.4%
Contains more Iron +75%
Contains more Magnesium +320%
Contains more Phosphorus +21.1%
Contains more Potassium +6566.7%
Contains more Copper +904.3%
Contains more Manganese +341.4%
Contains less Sodium -34.7%
Contains more Zinc +258.8%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 26% 30% 9.9% 35% 22% 4.6% 77% 33% 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 +268.4%
Contains more Iron +75%
Contains more Magnesium +320%
Contains more Phosphorus +21.1%
Contains more Potassium +6566.7%
Contains more Copper +904.3%
Contains more Manganese +341.4%
Contains less Sodium -34.7%
Contains more Zinc +258.8%
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 B5 +154.1%
Contains more Vitamin B6 +231.4%
Contains more Folate +1260%
Contains more Vitamin C +550%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +33.3%
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% 6.7% 5% 6.9% 5.6% 20% 27% 51% 0% 0% 0%
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 B5 +154.1%
Contains more Vitamin B6 +231.4%
Contains more Folate +1260%
Contains more Vitamin C +550%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +75%
Contains more Carbs +35.7%
Contains more Other +276.7%
Contains more Fats +100%
Equal in Water - 96.1
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 +75%
Contains more Carbs +35.7%
Contains more Other +276.7%
Contains more Fats +100%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +112.2%
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -31.3%
Contains more Monounsaturated Fat +105.6%
Contains more Polyunsaturated fat +112.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Winter melon Opinion
Net carbs 2.47g 0.1g Cardoon
Protein 0.7g 0.4g Cardoon
Fats 0.1g 0.2g Winter melon
Carbs 4.07g 3g Cardoon
Calories 17kcal 13kcal Cardoon
Fiber 1.6g 2.9g Winter melon
Calcium 70mg 19mg Cardoon
Iron 0.7mg 0.4mg Cardoon
Magnesium 42mg 10mg Cardoon
Phosphorus 23mg 19mg Cardoon
Potassium 400mg 6mg Cardoon
Sodium 170mg 111mg Winter melon
Zinc 0.17mg 0.61mg Winter melon
Copper 0.231mg 0.023mg Cardoon
Manganese 0.256mg 0.058mg Cardoon
Selenium 0.2µg 0.2µg
Vitamin C 2mg 13mg Winter melon
Vitamin B1 0.02mg 0.04mg Winter melon
Vitamin B2 0.03mg 0.11mg Winter melon
Vitamin B3 0.3mg 0.4mg Winter melon
Vitamin B5 0.338mg 0.133mg Cardoon
Vitamin B6 0.116mg 0.035mg Cardoon
Folate 68µg 5µg Cardoon
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.011g 0.016g Cardoon
Monounsaturated Fat 0.018g 0.037g Winter melon
Polyunsaturated fat 0.041g 0.087g Winter melon

Which food is preferable for your diet?

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

People also compare

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
9%
Cardoon
8%
Winter melon
Minerals Daily Need Coverage Score
26%
Cardoon
8%
Winter melon

Comparison summary

Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Cardoon
Cardoon is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.