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Jerky vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between jerky and winter melon

  • Winter melon has less zinc, iron, phosphorus, vitamin B12, folate, copper, selenium, and potassium.
  • Jerky covers your daily sodium needs 86% more than winter melon.
  • Winter melon has less saturated fat.

Food varieties used in this article are Snacks, beef jerky, chopped and formed and Waxgourd, (chinese preserving melon), raw.

Infographic

Jerky 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.
Jerky
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 +410%
Contains more PotassiumPotassium +9850%
Contains more IronIron +1255%
Contains more CopperCopper +887%
Contains more ZincZinc +1229.5%
Contains more PhosphorusPhosphorus +2042.1%
Contains more ManganeseManganese +91.4%
Contains more SeleniumSelenium +5250%
Contains less SodiumSodium -94.7%
~equal in Calcium ~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.
Jerky
11
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +333%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +411.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2580%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +8200%
Contains more FatsFats +12700%
Contains more CarbsCarbs +266.7%
Contains more OtherOther +2180%
Contains more WaterWater +311.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +30454.1%
Contains more Poly. FatPolyunsaturated fat +1062.1%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Winter melon DV% diff.
Sodium 2081mg 111mg 86%
Zinc 8.11mg 0.61mg 68%
Protein 33.2g 0.4g 66%
Iron 5.42mg 0.4mg 63%
Phosphorus 407mg 19mg 55%
Saturated fat 10.85g 0.016g 49%
Vitamin B12 0.99µg 0µg 41%
Fats 25.6g 0.2g 39%
Folate 134µg 5µg 32%
Monounsaturated fat 11.305g 0.037g 28%
Copper 0.227mg 0.023mg 23%
Calories 410kcal 13kcal 20%
Choline 109.1mg 20%
Selenium 10.7µg 0.2µg 19%
Potassium 597mg 6mg 17%
Cholesterol 48mg 0mg 16%
Vitamin C 0mg 13mg 14%
Vitamin B6 0.179mg 0.035mg 11%
Magnesium 51mg 10mg 10%
Vitamin B1 0.154mg 0.04mg 10%
Vitamin B3 1.732mg 0.4mg 8%
Polyunsaturated fat 1.011g 0.087g 6%
Fiber 1.8g 2.9g 4%
Vitamin E 0.49mg 3%
Carbs 11g 3g 3%
Vitamin B2 0.142mg 0.11mg 2%
Manganese 0.111mg 0.058mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.163mg 0.133mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 9.2g 0.1g N/A
Calcium 20mg 19mg 0%
Sugar 9g 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
Jerky 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
35%
Jerky
8%
Winter melon
Minerals Daily Need Coverage Score
111%
Jerky
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 48mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 9g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 1970mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 10.834g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $4)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
Which food is richer in vitamins?
Jerky
Jerky is relatively richer in vitamins

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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.