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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

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%

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

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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.