Cardoon vs. Winter melon — In-Depth Nutrition Comparison
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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
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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 MagnesiumMagnesium | +320% |
| Contains more CalciumCalcium | +268.4% |
| Contains more PotassiumPotassium | +6566.7% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +904.3% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains more ManganeseManganese | +341.4% |
| Contains more ZincZinc | +258.8% |
| Contains less SodiumSodium | -34.7% |
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 B5Vitamin B5 | +154.1% |
| Contains more Vitamin B6Vitamin B6 | +231.4% |
| Contains more FolateFolate | +1260% |
| Contains more Vitamin CVitamin C | +550% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.7 g
Fats:
0.1 g
Carbs:
4.07 g
Water:
94 g
Other:
1.13 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +75% |
| Contains more CarbsCarbs | +35.7% |
| Contains more OtherOther | +276.7% |
| Contains more FatsFats | +100% |
~equal in
Water
~96.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.011 g
Monounsaturated Fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.041 g
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains less Sat. FatSaturated Fat | -31.3% |
| Contains more Mono. FatMonounsaturated Fat | +105.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 17kcal | 13kcal |
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| Protein | 0.7g | 0.4g |
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| Fats | 0.1g | 0.2g |
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| Vitamin C | 2mg | 13mg |
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| Net carbs | 2.47g | 0.1g |
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| Carbs | 4.07g | 3g |
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| Magnesium | 42mg | 10mg |
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| Calcium | 70mg | 19mg |
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| Potassium | 400mg | 6mg |
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| Iron | 0.7mg | 0.4mg |
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| Fiber | 1.6g | 2.9g |
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| Copper | 0.231mg | 0.023mg |
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| Zinc | 0.17mg | 0.61mg |
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| Phosphorus | 23mg | 19mg |
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| Sodium | 170mg | 111mg |
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| Manganese | 0.256mg | 0.058mg |
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| Selenium | 0.2µg | 0.2µg | |
| Vitamin B1 | 0.02mg | 0.04mg |
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| Vitamin B2 | 0.03mg | 0.11mg |
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| Vitamin B3 | 0.3mg | 0.4mg |
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| Vitamin B5 | 0.338mg | 0.133mg |
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| Vitamin B6 | 0.116mg | 0.035mg |
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| Folate | 68µg | 5µg |
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| Saturated Fat | 0.011g | 0.016g |
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| Monounsaturated Fat | 0.018g | 0.037g |
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| Polyunsaturated fat | 0.041g | 0.087g |
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| Tryptophan | 0.002mg |
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| Lysine | 0.009mg |
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| Methionine | 0.003mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
9%
8%
Minerals Daily Need Coverage Score
26%
8%
Comparison summary
Which food contains less Sodium?
Winter melon contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Cardoon is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Cardoon is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.