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Garlic vs. Winter melon — In-Depth Nutrition Comparison

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How are Garlic and Winter melon different?

  • Garlic is higher than Winter melon in Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Iron, Calcium, Vitamin B1, and Potassium.
  • Garlic covers your daily need of Vitamin B6 92% more than Winter melon.
  • Garlic contains 71 times more Selenium than Winter melon. Garlic contains 14.2µg of Selenium, while Winter melon contains 0.2µg.

Garlic, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Garlic 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.
Contains more Calcium +852.6%
Contains more Iron +325%
Contains more Magnesium +150%
Contains more Phosphorus +705.3%
Contains more Potassium +6583.3%
Contains less Sodium -84.7%
Contains more Zinc +90.2%
Contains more Copper +1200%
Contains more Manganese +2782.8%
Contains more Selenium +7000%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +852.6%
Contains more Iron +325%
Contains more Magnesium +150%
Contains more Phosphorus +705.3%
Contains more Potassium +6583.3%
Contains less Sodium -84.7%
Contains more Zinc +90.2%
Contains more Copper +1200%
Contains more Manganese +2782.8%
Contains more Selenium +7000%

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.
Garlic
8
:
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +3428.6%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +3428.6%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1490%
Contains more Fats +150%
Contains more Carbs +1002%
Contains more Other +400%
Contains more Water +64%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +1490%
Contains more Fats +150%
Contains more Carbs +1002%
Contains more Other +400%
Contains more Water +64%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +186.2%
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +236.4%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +186.2%
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +236.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic 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

All nutrients comparison - raw data values

Nutrient Garlic Winter melon Opinion
Net carbs 30.96g 0.1g Garlic
Protein 6.36g 0.4g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 3g Garlic
Calories 149kcal 13kcal Garlic
Sugar 1g Winter melon
Fiber 2.1g 2.9g Winter melon
Calcium 181mg 19mg Garlic
Iron 1.7mg 0.4mg Garlic
Magnesium 25mg 10mg Garlic
Phosphorus 153mg 19mg Garlic
Potassium 401mg 6mg Garlic
Sodium 17mg 111mg Garlic
Zinc 1.16mg 0.61mg Garlic
Copper 0.299mg 0.023mg Garlic
Manganese 1.672mg 0.058mg Garlic
Selenium 14.2µg 0.2µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 13mg Garlic
Vitamin B1 0.2mg 0.04mg Garlic
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.7mg 0.4mg Garlic
Vitamin B5 0.596mg 0.133mg Garlic
Vitamin B6 1.235mg 0.035mg Garlic
Folate 3µg 5µg Winter melon
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg 0.002mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg 0.009mg Garlic
Methionine 0.076mg 0.003mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.016g Winter melon
Monounsaturated Fat 0.011g 0.037g Winter melon
Polyunsaturated fat 0.249g 0.087g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
9%
Winter melon
Minerals Daily Need Coverage Score
67%
Garlic
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.