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  6. Kiwi vs. Winter melon

Kiwi vs. Winter melon — In-Depth Nutrition Comparison

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Differences between kiwi and winter melon

  • Kiwi has more vitamin C, copper, and potassium, while winter melon has more vitamin B2.
  • Kiwi's daily need coverage for vitamin C is 89% higher.
  • Winter melon contains 52 times less potassium than kiwi. Kiwi contains 312mg of potassium, while winter melon contains 6mg.
  • The amount of sodium in kiwi is lower.

The food types used in this comparison are Kiwifruit, green, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Kiwi 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.
Kiwi
Kiwi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +70%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +5100%
Contains more CopperCopper +465.2%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +69%
Contains more IronIron +29%
Contains more ZincZinc +335.7%
~equal in Selenium ~0.2µg

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.
Kiwi
Kiwi
8
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 +613.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +17.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Winter melon DV% diff.
Vitamin C 92.7mg 13mg 89%
Vitamin K 40.3µg 34%
Copper 0.13mg 0.023mg 12%
Vitamin E 1.46mg 10%
Potassium 312mg 6mg 9%
Vitamin B2 0.025mg 0.11mg 7%
Fructose 4.35g 5%
Folate 25µg 5µg 5%
Sodium 3mg 111mg 5%
Zinc 0.14mg 0.61mg 4%
Carbs 14.66g 3g 4%
Vitamin B6 0.063mg 0.035mg 2%
Manganese 0.098mg 0.058mg 2%
Calories 61kcal 13kcal 2%
Phosphorus 34mg 19mg 2%
Calcium 34mg 19mg 2%
Magnesium 17mg 10mg 2%
Polyunsaturated fat 0.287g 0.087g 1%
Vitamin B5 0.183mg 0.133mg 1%
Choline 7.8mg 1%
Protein 1.14g 0.4g 1%
Iron 0.31mg 0.4mg 1%
Vitamin B1 0.027mg 0.04mg 1%
Fats 0.52g 0.2g 0%
Net carbs 11.66g 0.1g N/A
Sugar 8.99g N/A
Fiber 3g 2.9g 0%
Vitamin A 4µg 0µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.341mg 0.4mg 0%
Saturated fat 0.029g 0.016g 0%
Monounsaturated fat 0.047g 0.037g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0.009mg 0%
Methionine 0.024mg 0.003mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +185%
Contains more FatsFats +160%
Contains more CarbsCarbs +388.7%
Contains more OtherOther +103.3%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 +27%
Contains more Poly. FatPolyunsaturated fat +229.9%
Contains less Sat. FatSaturated fat -44.8%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.