Porridge vs. Winter melon — In-Depth Nutrition Comparison
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What are the main differences between porridge and winter melon?
- Porridge is richer in iron and calcium, yet winter melon is richer in vitamin C, fiber, and vitamin B2.
- Porridge's daily need coverage for iron is 42% higher.
- Porridge has 5 times more calcium than winter melon. Porridge has 87mg of calcium, while winter melon has 19mg.
- Porridge contains less sodium.
We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Waxgourd, (chinese preserving melon), raw types in this comparison.
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.
| Contains more CalciumCalcium | +357.9% |
| Contains more PotassiumPotassium | +166.7% |
| Contains more IronIron | +835% |
| Contains more CopperCopper | +73.9% |
| Contains less SodiumSodium | -94.6% |
| Contains more SeleniumSelenium | +1300% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more ZincZinc | +369.2% |
| Contains more PhosphorusPhosphorus | +26.7% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +140% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B5Vitamin B5 | +87.3% |
| Contains more Vitamin B6Vitamin B6 | +169.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +260% |
| Contains more CarbsCarbs | +250.7% |
| Contains more OtherOther | +36.4% |
~equal in
Fats
~0.2g
~equal in
Water
~96.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Poly. FatPolyunsaturated fat | +31% |
| Contains less Sat. FatSaturated fat | -51.5% |
| Contains more Mono. FatMonounsaturated fat | +32.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.74mg | 0.4mg | 42% |
| Vitamin C | 0mg | 13mg | 14% |
| Fiber | 0.5g | 2.9g | 10% |
| Calcium | 87mg | 19mg | 7% |
| Vitamin B2 | 0.025mg | 0.11mg | 7% |
| Selenium | 2.8µg | 0.2µg | 5% |
| Sodium | 6mg | 111mg | 5% |
| Zinc | 0.13mg | 0.61mg | 4% |
| Carbs | 10.52g | 3g | 3% |
| Manganese | 0mg | 0.058mg | 3% |
| Protein | 1.44g | 0.4g | 2% |
| Calories | 50kcal | 13kcal | 2% |
| Copper | 0.04mg | 0.023mg | 2% |
| Vitamin B6 | 0.013mg | 0.035mg | 2% |
| Folate | 12µg | 5µg | 2% |
| Vitamin B5 | 0.071mg | 0.133mg | 1% |
| Vitamin B3 | 0.52mg | 0.4mg | 1% |
| Vitamin B1 | 0.055mg | 0.04mg | 1% |
| Phosphorus | 15mg | 19mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Fats | 0.21g | 0.2g | 0% |
| Net carbs | 10.02g | 0.1g | N/A |
| Potassium | 16mg | 6mg | 0% |
| Sugar | 0.03g | N/A | |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.033g | 0.016g | 0% |
| Monounsaturated fat | 0.028g | 0.037g | 0% |
| Polyunsaturated fat | 0.114g | 0.087g | 0% |
| Tryptophan | 0.02mg | 0.002mg | 0% |
| Threonine | 0.045mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.11mg | 0% | |
| Lysine | 0.037mg | 0.009mg | 0% |
| Methionine | 0.027mg | 0.003mg | 0% |
| Phenylalanine | 0.078mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
4%
8%
Minerals Daily Need Coverage Score
21%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 66)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 105mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.