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  6. Orange juice vs. Winter melon

Orange juice vs. Winter melon — In-Depth Nutrition Comparison

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How are orange juice and winter melon different?

  • Orange juice is higher in vitamin C, folate, and potassium; however, winter melon is richer in fiber, vitamin B2, and zinc.
  • Daily need coverage for vitamin C for orange juice is 41% higher.
  • Orange juice contains 33 times more potassium than winter melon. While orange juice contains 200mg of potassium, winter melon contains only 6mg.
  • Orange juice has less sodium.

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

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 +3233.3%
Contains more CopperCopper +91.3%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +72.7%
Contains more IronIron +100%
Contains more ZincZinc +1120%
Contains more PhosphorusPhosphorus +11.8%
Contains more ManganeseManganese +314.3%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~10mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +284.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Winter melon DV% diff.
Vitamin C 50mg 13mg 41%
Fiber 0.2g 2.9g 11%
Folate 30µg 5µg 6%
Vitamin B2 0.03mg 0.11mg 6%
Potassium 200mg 6mg 6%
Sodium 1mg 111mg 5%
Zinc 0.05mg 0.61mg 5%
Vitamin B1 0.09mg 0.04mg 4%
Iron 0.2mg 0.4mg 3%
Manganese 0.014mg 0.058mg 2%
Copper 0.044mg 0.023mg 2%
Calories 45kcal 13kcal 2%
Carbs 10.4g 3g 2%
Choline 6.2mg 1%
Vitamin A 10µg 0µg 1%
Calcium 11mg 19mg 1%
Vitamin B5 0.19mg 0.133mg 1%
Protein 0.7g 0.4g 1%
Fats 0.2g 0.2g 0%
Net carbs 10.2g 0.1g N/A
Magnesium 11mg 10mg 0%
Sugar 8.4g N/A
Phosphorus 17mg 19mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0.2µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B6 0.04mg 0.035mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0.016g 0%
Monounsaturated fat 0.036g 0.037g 0%
Polyunsaturated fat 0.04g 0.087g 0%
Tryptophan 0.002mg 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +75%
Contains more CarbsCarbs +246.7%
Contains more OtherOther +33.3%
~equal in Fats ~0.2g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -33.3%
Contains more Poly. FatPolyunsaturated fat +117.5%
~equal in Monounsaturated fat ~0.037g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.