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  6. Corn raw vs. Winter melon

Corn raw vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between corn raw and winter melon

  • Corn raw has more vitamin B5, phosphorus, vitamin B1, folate, vitamin B3, potassium, and magnesium; however, winter melon is richer in vitamin C.
  • Corn raw covers your daily vitamin B5 needs 12% more than winter melon.
  • Winter melon has 45 times less potassium than corn raw. Corn raw has 270mg of potassium, while winter melon has 6mg.
  • Corn raw contains less sodium.

Specific food types used in this comparison are Corn, sweet, yellow, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +270%
Contains more PotassiumPotassium +4400%
Contains more IronIron +30%
Contains more CopperCopper +134.8%
Contains more PhosphorusPhosphorus +368.4%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +181%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +850%
Contains more ZincZinc +32.6%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +439.1%
Contains more Vitamin B6Vitamin B6 +165.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +740%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +91.2%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Winter melon DV% diff.
Vitamin B5 0.717mg 0.133mg 12%
Phosphorus 89mg 19mg 10%
Vitamin B1 0.155mg 0.04mg 10%
Folate 42µg 5µg 9%
Vitamin B3 1.77mg 0.4mg 9%
Potassium 270mg 6mg 8%
Vitamin C 6.8mg 13mg 7%
Magnesium 37mg 10mg 6%
Protein 3.27g 0.4g 6%
Carbs 18.7g 3g 5%
Manganese 0.163mg 0.058mg 5%
Calories 86kcal 13kcal 4%
Choline 23mg 4%
Vitamin B6 0.093mg 0.035mg 4%
Sodium 15mg 111mg 4%
Vitamin B2 0.055mg 0.11mg 4%
Fiber 2g 2.9g 4%
Polyunsaturated fat 0.487g 0.087g 3%
Copper 0.054mg 0.023mg 3%
Starch 5.7g 2%
Fats 1.35g 0.2g 2%
Fructose 1.94g 2%
Iron 0.52mg 0.4mg 2%
Calcium 2mg 19mg 2%
Vitamin A 9µg 0µg 1%
Saturated fat 0.325g 0.016g 1%
Monounsaturated fat 0.432g 0.037g 1%
Selenium 0.6µg 0.2µg 1%
Zinc 0.46mg 0.61mg 1%
Net carbs 16.7g 0.1g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.002mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0.009mg 0%
Methionine 0.067mg 0.003mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +717.5%
Contains more FatsFats +575%
Contains more CarbsCarbs +523.3%
Contains more OtherOther +110%
Contains more WaterWater +26.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +1067.6%
Contains more Poly. FatPolyunsaturated fat +459.8%
Contains less Sat. FatSaturated fat -95.1%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.