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  6. Prunes vs. Winter melon

Prunes vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between prunes and winter melon

  • Prunes have more copper, potassium, fiber, vitamin A, vitamin B6, manganese, vitamin B3, magnesium, and phosphorus; however, winter melon has more vitamin C.
  • Daily need coverage for copper for prunes is 29% higher.

Food types used in this article are Plums, dried (prunes), uncooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Prunes 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.
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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 +310%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +12100%
Contains more IronIron +132.5%
Contains more CopperCopper +1121.7%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +415.5%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +38.6%

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.
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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 +27.5%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +485.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2066.7%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Winter melon DV% diff.
Vitamin K 59.5µg 50%
Copper 0.281mg 0.023mg 29%
Potassium 732mg 6mg 21%
Carbs 63.88g 3g 20%
Fiber 7.1g 2.9g 17%
Fructose 12.45g 16%
Vitamin C 0.6mg 13mg 14%
Vitamin B6 0.205mg 0.035mg 13%
Calories 240kcal 13kcal 11%
Manganese 0.299mg 0.058mg 10%
Vitamin B3 1.882mg 0.4mg 9%
Iron 0.93mg 0.4mg 7%
Magnesium 41mg 10mg 7%
Phosphorus 69mg 19mg 7%
Vitamin B5 0.422mg 0.133mg 6%
Vitamin B2 0.186mg 0.11mg 6%
Sodium 2mg 111mg 5%
Vitamin A 39µg 0µg 4%
Protein 2.18g 0.4g 4%
Vitamin E 0.43mg 3%
Calcium 43mg 19mg 2%
Zinc 0.44mg 0.61mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B1 0.051mg 0.04mg 1%
Fats 0.38g 0.2g 0%
Net carbs 56.78g 0.1g N/A
Sugar 38.13g N/A
Selenium 0.3µg 0.2µg 0%
Folate 4µg 5µg 0%
Saturated fat 0.088g 0.016g 0%
Monounsaturated fat 0.053g 0.037g 0%
Polyunsaturated fat 0.062g 0.087g 0%
Tryptophan 0.025mg 0.002mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0.009mg 0%
Methionine 0.016mg 0.003mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +445%
Contains more FatsFats +90%
Contains more CarbsCarbs +2029.3%
Contains more OtherOther +780%
Contains more WaterWater +210.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 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 +43.2%
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +40.3%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.