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  6. Salmon raw vs. Winter melon

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

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How are salmon raw and winter melon different?

  • Salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, copper, vitamin B2, and vitamin B1 than winter melon.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.

Fish, salmon, Atlantic, wild, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +190%
Contains more PotassiumPotassium +8066.7%
Contains more IronIron +100%
Contains more CopperCopper +987%
Contains more PhosphorusPhosphorus +952.6%
Contains less SodiumSodium -60.4%
Contains more SeleniumSelenium +18150%
Contains more CalciumCalcium +58.3%
Contains more ManganeseManganese +262.5%
~equal in Zinc ~0.61mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B1Vitamin B1 +465%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +1151.1%
Contains more Vitamin B6Vitamin B6 +2237.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Winter melon DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.2µg 66%
Vitamin B6 0.818mg 0.035mg 60%
Vitamin B3 7.86mg 0.4mg 47%
Protein 19.84g 0.4g 39%
Vitamin B5 1.664mg 0.133mg 31%
Phosphorus 200mg 19mg 26%
Copper 0.25mg 0.023mg 25%
Vitamin B2 0.38mg 0.11mg 21%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.087g 16%
Vitamin B1 0.226mg 0.04mg 16%
Vitamin C 0mg 13mg 14%
Potassium 490mg 6mg 14%
Fiber 0g 2.9g 12%
Fats 6.34g 0.2g 9%
Calories 142kcal 13kcal 6%
Magnesium 29mg 10mg 5%
Iron 0.8mg 0.4mg 5%
Folate 25µg 5µg 5%
Monounsaturated fat 2.103g 0.037g 5%
Saturated fat 0.981g 0.016g 4%
Sodium 44mg 111mg 3%
Manganese 0.016mg 0.058mg 2%
Vitamin A 12µg 0µg 1%
Calcium 12mg 19mg 1%
Carbs 0g 3g 1%
Net carbs 0g 0.1g N/A
Zinc 0.64mg 0.61mg 0%
Tryptophan 0.222mg 0.002mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0.009mg 0%
Methionine 0.587mg 0.003mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +4860%
Contains more FatsFats +3070%
Contains more OtherOther +1673.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +5583.8%
Contains more Poly. FatPolyunsaturated fat +2818.4%
Contains less Sat. FatSaturated fat -98.4%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.