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Garden asparagus vs Winter melon - In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Winter melon

  • Garden asparagus has more Iron, Copper, Folate, Vitamin B1, and Potassium, however Winter melon has more Vitamin C.
  • Daily need coverage for Iron from Garden asparagus is 22% higher.
  • Winter melon has 34 times less Potassium than Garden asparagus. Garden asparagus has 202mg of Potassium, while Winter melon has 6mg.
  • Garden asparagus is lower in Sodium.

Food types used in this article are Asparagus, raw and Waxgourd, (chinese preserving melon), raw.

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Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +435%
Contains more Calcium +26.3%
Contains more Potassium +3266.7%
Contains more Magnesium +40%
Contains more Copper +721.7%
Contains more Phosphorus +173.7%
Contains less Sodium -98.2%
Contains more Zinc +13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +435%
Contains more Calcium +26.3%
Contains more Potassium +3266.7%
Contains more Magnesium +40%
Contains more Copper +721.7%
Contains more Phosphorus +173.7%
Contains less Sodium -98.2%
Contains more Zinc +13%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%
Contains more Vitamin C +132.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%
Contains more Vitamin C +132.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
9
Winter melon
Mineral Summary Score
27
Garden asparagus
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
2%
Winter melon
Carbohydrates
4%
Garden asparagus
3%
Winter melon
Fats
1%
Garden asparagus
1%
Winter melon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Garden asparagus Winter melon Opinion
Calories 20 13 Garden asparagus
Protein 2.2 0.4 Garden asparagus
Fats 0.12 0.2 Winter melon
Vitamin C 5.6 13 Winter melon
Net carbs 1.7799999713897705 0.10000000149011612 Garden asparagus
Carbs 3.88 3 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.4 Garden asparagus
Calcium 24 19 Garden asparagus
Potassium 202 6 Garden asparagus
Magnesium 14 10 Garden asparagus
Sugar 1.88 Winter melon
Fiber 2.1 2.9 Winter melon
Copper 0.189 0.023 Garden asparagus
Zinc 0.54 0.61 Winter melon
Starch
Phosphorus 52 19 Garden asparagus
Sodium 2 111 Garden asparagus
Vitamin A 756 0 Garden asparagus
Vitamin E 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.04 Garden asparagus
Vitamin B2 0.141 0.11 Garden asparagus
Vitamin B3 0.978 0.4 Garden asparagus
Vitamin B5 0.274 0.133 Garden asparagus
Vitamin B6 0.091 0.035 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 Garden asparagus
Folate 52 5 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.04 0.016 Winter melon
Monounsaturated Fat 0 0.037 Winter melon
Polyunsaturated fat 0.05 0.087 Winter melon
Tryptophan 0.027 0.002 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.104 0.009 Garden asparagus
Methionine 0.031 0.003 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.