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Egg vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between eggs and winter melon

  • Eggs have more copper, selenium, vitamin B12, vitamin B2, vitamin B5, phosphorus, and vitamin D; however, winter melon has more vitamin C.
  • Eggs' daily need coverage for copper is 220% more.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Waxgourd, (chinese preserving melon), raw.

Infographic

Egg 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.
Egg
Egg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CalciumCalcium +163.2%
Contains more PotassiumPotassium +2000%
Contains more IronIron +197.5%
Contains more CopperCopper +8595.7%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +805.3%
Contains more SeleniumSelenium +15300%
Contains less SodiumSodium -10.5%
Contains more ManganeseManganese +123.1%
~equal in Magnesium ~10mg

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.
Egg
Egg
11
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +366.4%
Contains more Vitamin B5Vitamin B5 +951.1%
Contains more Vitamin B6Vitamin B6 +245.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +3045%
Contains more FatsFats +5205%
Contains more OtherOther +256.7%
Contains more CarbsCarbs +167.9%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +10918.9%
Contains more Poly. FatPolyunsaturated fat +1525.3%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Winter melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Winter melon DV% diff.
Copper 2mg 0.023mg 220%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.2µg 56%
Choline 293.8mg 53%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.11mg 31%
Vitamin B5 1.398mg 0.133mg 25%
Protein 12.58g 0.4g 24%
Phosphorus 172mg 19mg 22%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.2g 16%
Saturated fat 3.267g 0.016g 15%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Iron 1.19mg 0.4mg 10%
Monounsaturated fat 4.077g 0.037g 10%
Folate 44µg 5µg 10%
Polyunsaturated fat 1.414g 0.087g 9%
Calories 155kcal 13kcal 7%
Vitamin E 1.03mg 7%
Vitamin B6 0.121mg 0.035mg 7%
Zinc 1.05mg 0.61mg 4%
Potassium 126mg 6mg 4%
Calcium 50mg 19mg 3%
Vitamin B1 0.066mg 0.04mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Manganese 0.026mg 0.058mg 1%
Sodium 124mg 111mg 1%
Carbs 1.12g 3g 1%
Net carbs 1.12g 0.1g N/A
Magnesium 10mg 10mg 0%
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.002mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0.009mg 0%
Methionine 0.392mg 0.003mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
53%
Egg
8%
Winter melon
Minerals Daily Need Coverage Score
103%
Egg
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 373mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 3.251g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.