Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salsa vs. Winter melon — In-Depth Nutrition Comparison

Compare

Differences between salsa and winter melon

  • Salsa has more iron, vitamin A, vitamin B6, copper, and potassium, while winter melon has more vitamin C, vitamin B2, and fiber.
  • Salsa's daily need coverage for iron is 23% higher.
  • The amount of sodium in winter melon is lower.

The food types used in this comparison are USDA Commodity, salsa and Waxgourd, (chinese preserving melon), raw.

Infographic

Salsa 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.
Salsa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 +60%
Contains more PotassiumPotassium +4400%
Contains more IronIron +460%
Contains more CopperCopper +317.4%
Contains more PhosphorusPhosphorus +57.9%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +58.3%
Contains more ZincZinc +258.8%
Contains less SodiumSodium -74.2%

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.
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
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 B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +325.7%
Contains more FolateFolate +280%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin B2Vitamin B2 +266.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
3
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +275%
Contains more CarbsCarbs +133.3%
Contains more OtherOther +433.3%
~equal in Fats ~0.2g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 Poly. FatPolyunsaturated fat +23%
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +131.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsa Winter melon DV% diff.
Iron 2.24mg 0.4mg 23%
Sodium 430mg 111mg 14%
Vitamin C 4mg 13mg 10%
Vitamin B6 0.149mg 0.035mg 9%
Potassium 270mg 6mg 8%
Copper 0.096mg 0.023mg 8%
Vitamin B2 0.03mg 0.11mg 6%
Fiber 1.4g 2.9g 6%
Folate 19µg 5µg 4%
Vitamin B3 1.08mg 0.4mg 4%
Zinc 0.17mg 0.61mg 4%
Vitamin A 28µg 0µg 3%
Vitamin B5 0.133mg 3%
Manganese 0.058mg 3%
Phosphorus 30mg 19mg 2%
Protein 1.5g 0.4g 2%
Vitamin B1 0.05mg 0.04mg 1%
Calories 36kcal 13kcal 1%
Calcium 12mg 19mg 1%
Magnesium 16mg 10mg 1%
Carbs 7g 3g 1%
Fats 0.2g 0.2g 0%
Net carbs 5.6g 0.1g N/A
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.029g 0.016g 0%
Monounsaturated fat 0.016g 0.037g 0%
Polyunsaturated fat 0.107g 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
Salsa Winter melon
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

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
9%
Salsa
8%
Winter melon
Minerals Daily Need Coverage Score
23%
Salsa
8%
Winter melon

Comparison summary

Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.013g)
Which food is richer in minerals?
Salsa
Salsa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. 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.