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Espresso vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between espresso and winter melon

  • Espresso has more vitamin B3, magnesium, and vitamin B2, while winter melon has more vitamin C, fiber, and zinc.
  • Espresso covers your daily need for vitamin B3, 30% more than winter melon.
  • Espresso contains 19 times more potassium than winter melon. While espresso contains 115mg of potassium, winter melon contains only 6mg.
  • The amount of sodium in espresso is lower.

These are the specific foods used in this comparison Beverages, coffee, brewed, espresso, restaurant-prepared and Waxgourd, (chinese preserving melon), raw.

Infographic

Espresso 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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
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 +700%
Contains more PotassiumPotassium +1816.7%
Contains more CopperCopper +117.4%
Contains less SodiumSodium -87.4%
Contains more CalciumCalcium +850%
Contains more IronIron +207.7%
Contains more ZincZinc +1120%
Contains more PhosphorusPhosphorus +171.4%
Contains more ManganeseManganese +16%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B3Vitamin B3 +1201.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +6400%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B5Vitamin B5 +375%
Contains more Vitamin B6Vitamin B6 +1650%
Contains more FolateFolate +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +233.3%
Contains more FatsFats +11.1%
Contains more CarbsCarbs +79.6%
Contains more OtherOther +30.4%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.087g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Espresso Winter melon DV% diff.
Caffeine 212mg 53%
Vitamin B3 5.207mg 0.4mg 30%
Magnesium 80mg 10mg 17%
Vitamin C 0.2mg 13mg 14%
Fiber 0g 2.9g 12%
Zinc 0.05mg 0.61mg 5%
Vitamin B2 0.177mg 0.11mg 5%
Sodium 14mg 111mg 4%
Potassium 115mg 6mg 3%
Vitamin B1 0.001mg 0.04mg 3%
Copper 0.05mg 0.023mg 3%
Vitamin B6 0.002mg 0.035mg 3%
Iron 0.13mg 0.4mg 3%
Calcium 2mg 19mg 2%
Vitamin B5 0.028mg 0.133mg 2%
Phosphorus 7mg 19mg 2%
Folate 1µg 5µg 1%
Protein 0.12g 0.4g 1%
Calories 9kcal 13kcal 0%
Fats 0.18g 0.2g 0%
Carbs 1.67g 3g 0%
Net carbs 1.67g 0.1g N/A
Vitamin E 0.01mg 0%
Selenium 0µg 0.2µg 0%
Manganese 0.05mg 0.058mg 0%
Vitamin K 0.1µg 0%
Choline 2.6mg 0%
Saturated fat 0.092g 0.016g 0%
Monounsaturated fat 0g 0.037g 0%
Polyunsaturated fat 0.092g 0.087g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Espresso 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
11%
Espresso
8%
Winter melon
Minerals Daily Need Coverage Score
10%
Espresso
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.076g)
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?
Winter melon
Winter melon is relatively richer in minerals
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 97mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.