Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Jujube vs. Winter melon — In-Depth Nutrition Comparison

Compare

How are jujube and winter melon different?

  • Jujube is higher in vitamin C, potassium, and copper; however, winter melon is richer in vitamin B2 and zinc.
  • Daily need coverage for vitamin C for jujube is 62% higher.
  • Jujube contains 42 times more potassium than winter melon. While jujube contains 250mg of potassium, winter melon contains only 6mg.
  • Jujube has less sodium.

Jujube, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Jujube 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.
Jujube
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 +4066.7%
Contains more IronIron +20%
Contains more CopperCopper +217.4%
Contains more PhosphorusPhosphorus +21.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +44.8%
Contains more ZincZinc +1120%
~equal in Magnesium ~10mg
~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.
Jujube
4
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
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 CVitamin C +430.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +131.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +175%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
3
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +200%
Contains more CarbsCarbs +574.3%
Contains more OtherOther +70%
Contains more WaterWater +23.4%
~equal in Fats ~0.2g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Winter melon DV% diff.
Vitamin C 69mg 13mg 62%
Fiber 2.9g 12%
Potassium 250mg 6mg 7%
Copper 0.073mg 0.023mg 6%
Carbs 20.23g 3g 6%
Vitamin B2 0.04mg 0.11mg 5%
Sodium 3mg 111mg 5%
Zinc 0.05mg 0.61mg 5%
Vitamin B6 0.081mg 0.035mg 4%
Vitamin B5 0.133mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Calories 79kcal 13kcal 3%
Protein 1.2g 0.4g 2%
Vitamin B1 0.02mg 0.04mg 2%
Iron 0.48mg 0.4mg 1%
Folate 5µg 1%
Phosphorus 23mg 19mg 1%
Manganese 0.084mg 0.058mg 1%
Polyunsaturated fat 0.087g 1%
Fats 0.2g 0.2g 0%
Net carbs 20.23g 0.1g N/A
Magnesium 10mg 10mg 0%
Calcium 21mg 19mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.2µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
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
Jujube Winter melon
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
22%
Jujube
8%
Winter melon
Minerals Daily Need Coverage Score
10%
Jujube
8%
Winter melon

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 108mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Jujube
Jujube is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.