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  6. Fruit preserves vs. Winter melon

Fruit preserves vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between fruit preserves and winter melon

  • Fruit preserves have more copper; however, winter melon is richer in fiber.
  • Winter melon has 13 times less potassium than fruit preserves. Fruit preserves have 77mg of potassium, while winter melon has 6mg.

Specific food types used in this comparison are Jams and preserves and Waxgourd, (chinese preserving melon), raw.

Infographic

Fruit preserves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 PotassiumPotassium +1183.3%
Contains more IronIron +22.5%
Contains more CopperCopper +334.8%
Contains less SodiumSodium -71.2%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +150%
Contains more ZincZinc +916.7%
Contains more ManganeseManganese +45%
~equal in Calcium ~19mg
~equal in Phosphorus ~19mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 FolateFolate +120%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +47.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +565%
Contains more Vitamin B6Vitamin B6 +75%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 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 CarbsCarbs +2195.3%
Contains more FatsFats +185.7%
Contains more WaterWater +215.4%
Contains more OtherOther +30.4%
~equal in Protein ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -37.5%
Contains more Poly. FatPolyunsaturated fat +∞%
~equal in Monounsaturated fat ~0.037g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit preserves Winter melon DV% diff.
Carbs 68.86g 3g 22%
Calories 278kcal 13kcal 13%
Copper 0.1mg 0.023mg 9%
Fiber 1.1g 2.9g 7%
Zinc 0.06mg 0.61mg 5%
Vitamin C 8.8mg 13mg 5%
Vitamin B2 0.076mg 0.11mg 3%
Selenium 2µg 0.2µg 3%
Sodium 32mg 111mg 3%
Choline 10.2mg 2%
Folate 11µg 5µg 2%
Vitamin B5 0.02mg 0.133mg 2%
Vitamin B3 0.036mg 0.4mg 2%
Vitamin B1 0.016mg 0.04mg 2%
Potassium 77mg 6mg 2%
Polyunsaturated fat 0g 0.087g 1%
Vitamin E 0.12mg 1%
Manganese 0.04mg 0.058mg 1%
Iron 0.49mg 0.4mg 1%
Magnesium 4mg 10mg 1%
Vitamin B6 0.02mg 0.035mg 1%
Protein 0.37g 0.4g 0%
Fats 0.07g 0.2g 0%
Net carbs 67.76g 0.1g N/A
Calcium 20mg 19mg 0%
Sugar 48.5g N/A
Phosphorus 19mg 19mg 0%
Saturated fat 0.01g 0.016g 0%
Monounsaturated fat 0.038g 0.037g 0%
Tryptophan 0.008mg 0.002mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.03mg 0.009mg 0%
Methionine 0.001mg 0.003mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit preserves 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
6%
Fruit preserves
8%
Winter melon
Minerals Daily Need Coverage Score
10%
Fruit preserves
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 48.5g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 51)
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 79mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 0.006g)
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 ($)
Which food is richer in minerals?
?
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.
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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.