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Molasses vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between molasses and winter melon?

  • Molasses are higher in manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, calcium, and vitamin B5, yet winter melon is higher in vitamin C.
  • Molasses' daily need coverage for manganese is 64% more.
  • Molasses have 244 times more potassium than winter melon. While molasses have 1464mg of potassium, winter melon has only 6mg.

We used Molasses and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Molasses vs Winter melon infographic
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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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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 +2320%
Contains more CalciumCalcium +978.9%
Contains more PotassiumPotassium +24300%
Contains more IronIron +1080%
Contains more CopperCopper +2017.4%
Contains more PhosphorusPhosphorus +63.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2537.9%
Contains more SeleniumSelenium +8800%
Contains more ZincZinc +110.3%

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 B3Vitamin B3 +132.5%
Contains more Vitamin B5Vitamin B5 +504.5%
Contains more Vitamin B6Vitamin B6 +1814.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +5400%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 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 +2391%
Contains more OtherOther +1000%
Contains more ProteinProtein +∞%
Contains more FatsFats +100%
Contains more WaterWater +339.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 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 -11.1%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +74%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Winter melon DV% diff.
Manganese 1.53mg 0.058mg 64%
Magnesium 242mg 10mg 55%
Iron 4.72mg 0.4mg 54%
Copper 0.487mg 0.023mg 52%
Vitamin B6 0.67mg 0.035mg 49%
Potassium 1464mg 6mg 43%
Selenium 17.8µg 0.2µg 32%
Carbs 74.73g 3g 24%
Calcium 205mg 19mg 19%
Fructose 12.79g 16%
Calories 290kcal 13kcal 14%
Vitamin C 0mg 13mg 14%
Vitamin B5 0.804mg 0.133mg 13%
Fiber 0g 2.9g 12%
Vitamin B2 0.002mg 0.11mg 8%
Zinc 0.29mg 0.61mg 3%
Sodium 37mg 111mg 3%
Vitamin B3 0.93mg 0.4mg 3%
Phosphorus 31mg 19mg 2%
Choline 13.3mg 2%
Protein 0g 0.4g 1%
Folate 0µg 5µg 1%
Fats 0.1g 0.2g 0%
Net carbs 74.73g 0.1g N/A
Sugar 74.72g N/A
Vitamin B1 0.041mg 0.04mg 0%
Saturated fat 0.018g 0.016g 0%
Monounsaturated fat 0.032g 0.037g 0%
Polyunsaturated fat 0.05g 0.087g 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
Molasses 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
18%
Molasses
8%
Winter melon
Minerals Daily Need Coverage Score
103%
Molasses
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 74.72g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.002g)
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 - $2)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 74mg)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is richer in vitamins?
Molasses
Molasses is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.