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  6. Chocolate vs. Winter melon

Chocolate vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between chocolate and winter melon

  • Winter melon has less copper, iron, manganese, magnesium, phosphorus, fiber, potassium, zinc, and vitamin B12.
  • Chocolate covers your daily copper needs 112% more than winter melon.
  • Winter melon has less saturated fat.

Food varieties used in this article are Chocolate, dark, 45- 59% cacao solids and Waxgourd, (chinese preserving melon), raw.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +1360%
Contains more CalciumCalcium +194.7%
Contains more PotassiumPotassium +9216.7%
Contains more IronIron +1905%
Contains more CopperCopper +4369.6%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +984.2%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +2346.6%
Contains more SeleniumSelenium +1400%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +81.3%
Contains more Vitamin B5Vitamin B5 +123.3%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +120%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate Winter melon DV% diff.
Copper 1.028mg 0.023mg 112%
Iron 8.02mg 0.4mg 95%
Saturated fat 18.519g 0.016g 84%
Manganese 1.419mg 0.058mg 59%
Fats 31.28g 0.2g 48%
Magnesium 146mg 10mg 32%
Phosphorus 206mg 19mg 27%
Calories 546kcal 13kcal 27%
Monounsaturated fat 9.54g 0.037g 24%
Carbs 61.17g 3g 19%
Potassium 559mg 6mg 16%
Fiber 7g 2.9g 16%
Vitamin C 13mg 14%
Zinc 2.01mg 0.61mg 13%
Caffeine 43mg 11%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 0.4g 9%
Polyunsaturated fat 1.092g 0.087g 7%
Vitamin K 8.1µg 7%
Vitamin B2 0.05mg 0.11mg 5%
Selenium 3µg 0.2µg 5%
Calcium 56mg 19mg 4%
Sodium 24mg 111mg 4%
Vitamin E 0.54mg 4%
Vitamin B5 0.297mg 0.133mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B3 0.725mg 0.4mg 2%
Vitamin B1 0.025mg 0.04mg 1%
Folate 5µg 1%
Vitamin B6 0.042mg 0.035mg 1%
Net carbs 54.17g 0.1g N/A
Sugar 47.9g N/A
Vitamin A 2µg 0µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +1120%
Contains more FatsFats +15540%
Contains more CarbsCarbs +1939%
Contains more OtherOther +466.7%
Contains more WaterWater +9807.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +25683.8%
Contains more Poly. FatPolyunsaturated fat +1155.2%
Contains less Sat. FatSaturated fat -99.9%

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.