Salsa vs. Winter melon — In-Depth Nutrition Comparison
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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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
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
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 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 | +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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| 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 | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
9%
8%
Minerals Daily Need Coverage Score
23%
8%
Comparison summary
Which food contains less Sodium?
Winter melon contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.013g)
Which food is richer in minerals?
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.