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Focaccia vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between focaccia and winter melon?

  • Focaccia is richer in vitamin B1, iron, folate, selenium, vitamin B3, phosphorus, vitamin B2, and manganese, yet winter melon is richer in vitamin C.
  • Focaccia's daily need coverage for vitamin B1 is 36% higher.
  • Focaccia has 80 times more selenium than winter melon. Focaccia has 15.9µg of selenium, while winter melon has 0.2µg.
  • Winter melon contains less sodium.

We used Focaccia, Italian flatbread, plain and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +100%
Contains more CalciumCalcium +84.2%
Contains more PotassiumPotassium +1800%
Contains more IronIron +690%
Contains more CopperCopper +295.7%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +573.7%
Contains more ManganeseManganese +527.6%
Contains more SeleniumSelenium +7850%
Contains less SodiumSodium -80.2%

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 B1Vitamin B1 +1075%
Contains more Vitamin B2Vitamin B2 +173.6%
Contains more Vitamin B3Vitamin B3 +817.5%
Contains more Vitamin B5Vitamin B5 +385%
Contains more Vitamin B6Vitamin B6 +222.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2660%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +2092.5%
Contains more FatsFats +3845%
Contains more CarbsCarbs +1094%
Contains more OtherOther +436.7%
Contains more WaterWater +109.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 +15224.3%
Contains more Poly. FatPolyunsaturated fat +1042.5%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Focaccia Winter melon DV% diff.
Vitamin B1 0.47mg 0.04mg 36%
Iron 3.16mg 0.4mg 35%
Folate 138µg 5µg 33%
Selenium 15.9µg 0.2µg 29%
Vitamin B3 3.67mg 0.4mg 20%
Sodium 561mg 111mg 20%
Protein 8.77g 0.4g 17%
Phosphorus 128mg 19mg 16%
Vitamin B2 0.301mg 0.11mg 15%
Vitamin C 0mg 13mg 14%
Monounsaturated fat 5.67g 0.037g 14%
Manganese 0.364mg 0.058mg 13%
Calories 249kcal 13kcal 12%
Fats 7.89g 0.2g 12%
Carbs 35.82g 3g 11%
Vitamin B5 0.645mg 0.133mg 10%
Vitamin E 1.42mg 9%
Copper 0.091mg 0.023mg 8%
Zinc 1.33mg 0.61mg 7%
Vitamin B6 0.113mg 0.035mg 6%
Polyunsaturated fat 0.994g 0.087g 6%
Vitamin K 5.7µg 5%
Fiber 1.8g 2.9g 4%
Saturated fat 0.877g 0.016g 4%
Potassium 114mg 6mg 3%
Calcium 35mg 19mg 2%
Magnesium 20mg 10mg 2%
Choline 2.9mg 1%
Net carbs 34.02g 0.1g N/A
Sugar 1.75g N/A
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
Focaccia 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
36%
Focaccia
8%
Winter melon
Minerals Daily Need Coverage Score
48%
Focaccia
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 450mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.861g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 63)
Which food is richer in minerals?
Focaccia
Focaccia is relatively richer in minerals
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.