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  6. Plantain raw vs. Winter melon

Plantain raw vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between plantain raw and winter melon

  • The amount of vitamin A, vitamin B6, potassium, copper, magnesium, and vitamin C in plantain raw is higher than in winter melon.
  • Plantain raw covers your daily vitamin A needs 23% more than winter melon.
  • Winter melon has 83 times less potassium than plantain raw. Plantain raw has 499mg of potassium, while winter melon has 6mg.
  • Plantain raw contains less sodium.

Specific food types used in this comparison are Plantains, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +270%
Contains more PotassiumPotassium +8216.7%
Contains more IronIron +50%
Contains more CopperCopper +252.2%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +335.7%

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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 CVitamin C +41.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +754.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +340%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +103.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Winter melon DV% diff.
Vitamin B6 0.299mg 0.035mg 20%
Potassium 499mg 6mg 15%
Carbs 31.89g 3g 10%
Copper 0.081mg 0.023mg 6%
Vitamin A 56µg 0µg 6%
Vitamin C 18.4mg 13mg 6%
Magnesium 37mg 10mg 6%
Sodium 4mg 111mg 5%
Calories 122kcal 13kcal 5%
Folate 22µg 5µg 4%
Zinc 0.14mg 0.61mg 4%
Vitamin B2 0.054mg 0.11mg 4%
Iron 0.6mg 0.4mg 3%
Manganese 0.058mg 3%
Vitamin B5 0.26mg 0.133mg 3%
Fiber 2.3g 2.9g 2%
Calcium 3mg 19mg 2%
Phosphorus 34mg 19mg 2%
Choline 13.5mg 2%
Selenium 1.5µg 0.2µg 2%
Protein 1.3g 0.4g 2%
Vitamin B3 0.686mg 0.4mg 2%
Saturated fat 0.143g 0.016g 1%
Vitamin K 0.7µg 1%
Vitamin B1 0.052mg 0.04mg 1%
Vitamin E 0.14mg 1%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 0.1g N/A
Sugar 15g N/A
Monounsaturated fat 0.032g 0.037g 0%
Polyunsaturated fat 0.069g 0.087g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0.009mg 0%
Methionine 0.017mg 0.003mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +225%
Contains more FatsFats +85%
Contains more CarbsCarbs +963%
Contains more OtherOther +286.7%
Contains more WaterWater +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.