Dates vs. Winter melon — In-Depth Nutrition Comparison
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Significant differences between dates and winter melon
- Dates have more fiber, copper, potassium, vitamin B6, vitamin B5, manganese, magnesium, iron, and phosphorus; however, winter melon is richer in vitamin C.
- Dates cover your daily fiber needs 20% more than winter melon.
- Winter melon has 109 times less potassium than dates. Dates have 656mg of potassium, while winter melon has 6mg.
Specific food types used in this comparison are Dates, deglet noor 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 | +330% |
| Contains more CalciumCalcium | +105.3% |
| Contains more PotassiumPotassium | +10833.3% |
| Contains more IronIron | +155% |
| Contains more CopperCopper | +795.7% |
| Contains more PhosphorusPhosphorus | +226.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +351.7% |
| Contains more SeleniumSelenium | +1400% |
| Contains more ZincZinc | +110.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +342.9% |
| Contains more Vitamin B6Vitamin B6 | +371.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3150% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 3g | 24% |
| Copper | 0.206mg | 0.023mg | 20% |
| Fiber | 8g | 2.9g | 20% |
| Potassium | 656mg | 6mg | 19% |
| Vitamin C | 0.4mg | 13mg | 14% |
| Calories | 282kcal | 13kcal | 13% |
| Vitamin B6 | 0.165mg | 0.035mg | 10% |
| Vitamin B5 | 0.589mg | 0.133mg | 9% |
| Manganese | 0.262mg | 0.058mg | 9% |
| Iron | 1.02mg | 0.4mg | 8% |
| Magnesium | 43mg | 10mg | 8% |
| Phosphorus | 62mg | 19mg | 6% |
| Selenium | 3µg | 0.2µg | 5% |
| Vitamin B3 | 1.274mg | 0.4mg | 5% |
| Sodium | 2mg | 111mg | 5% |
| Folate | 19µg | 5µg | 4% |
| Protein | 2.45g | 0.4g | 4% |
| Vitamin B2 | 0.066mg | 0.11mg | 3% |
| Zinc | 0.29mg | 0.61mg | 3% |
| Calcium | 39mg | 19mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Fats | 0.39g | 0.2g | 0% |
| Net carbs | 67.03g | 0.1g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Saturated fat | 0.032g | 0.016g | 0% |
| Monounsaturated fat | 0.036g | 0.037g | 0% |
| Polyunsaturated fat | 0.019g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.002mg | 0% |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0.009mg | 0% |
| Methionine | 0.022mg | 0.003mg | 0% |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +512.5% |
| Contains more FatsFats | +95% |
| Contains more CarbsCarbs | +2401% |
| Contains more OtherOther | +433.3% |
| Contains more WaterWater | +368.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 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 | -50% |
| Contains more Poly. FatPolyunsaturated fat | +357.9% |
~equal in
Monounsaturated fat
~0.037g
