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  6. Cranberries vs. Winter melon

Cranberries vs. Winter melon — In-Depth Nutrition Comparison

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Differences between cranberries and winter melon

  • Cranberries have more manganese, while winter melon has more vitamin B2.
  • Winter melon contains 13 times less potassium than cranberries. Cranberries contain 80mg of potassium, while winter melon contains 6mg.
  • The amount of sodium in cranberries is lower.

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

Infographic

Cranberries vs Winter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
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 PotassiumPotassium +1233.3%
Contains more CopperCopper +143.5%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +360.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +137.5%
Contains more IronIron +73.9%
Contains more ZincZinc +577.8%
Contains more PhosphorusPhosphorus +72.7%
Contains more SeleniumSelenium +100%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
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 B5Vitamin B5 +121.8%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +296%
Contains more FolateFolate +400%
~equal in Vitamin C ~13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Winter melon DV% diff.
Manganese 0.267mg 0.058mg 9%
Vitamin E 1.32mg 9%
Vitamin B2 0.02mg 0.11mg 7%
Zinc 0.09mg 0.61mg 5%
Sodium 2mg 111mg 5%
Vitamin K 5µg 4%
Copper 0.056mg 0.023mg 4%
Vitamin B5 0.295mg 0.133mg 3%
Carbs 11.97g 3g 3%
Fiber 3.6g 2.9g 3%
Calories 46kcal 13kcal 2%
Vitamin B6 0.057mg 0.035mg 2%
Vitamin B3 0.101mg 0.4mg 2%
Vitamin B1 0.012mg 0.04mg 2%
Iron 0.23mg 0.4mg 2%
Potassium 80mg 6mg 2%
Phosphorus 11mg 19mg 1%
Magnesium 6mg 10mg 1%
Folate 1µg 5µg 1%
Vitamin C 14mg 13mg 1%
Choline 5.5mg 1%
Calcium 8mg 19mg 1%
Fructose 0.67g 1%
Protein 0.46g 0.4g 0%
Fats 0.13g 0.2g 0%
Net carbs 8.37g 0.1g N/A
Sugar 4.27g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0.2µg 0%
Saturated fat 0.008g 0.016g 0%
Monounsaturated fat 0.018g 0.037g 0%
Polyunsaturated fat 0.055g 0.087g 0%
Tryptophan 0.003mg 0.002mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +15%
Contains more CarbsCarbs +299%
Contains more FatsFats +53.8%
Contains more WaterWater +10.1%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 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 -50%
Contains more Mono. FatMonounsaturated fat +105.6%
Contains more Poly. FatPolyunsaturated fat +58.2%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.