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  6. Salsify vs. Winter melon

Salsify vs. Winter melon — In-Depth Nutrition Comparison

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Differences between Salsify and Winter melon

  • Salsify has more Vitamin B6, Potassium, Manganese, Phosphorus, and Copper, while Winter melon has more Vitamin C.
  • Salsify's daily need coverage for Vitamin B6 is 14% higher.
  • Winter melon contains 47 times less Potassium than Salsify. Salsify contains 283mg of Potassium, while Winter melon contains 6mg.

The food types used in this comparison are Salsify, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Salsify 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.
Salsify
Salsify
9
:
1
Winter melon
Winter melon
Contains more Calcium +147.4%
Contains more Iron +37.5%
Contains more Magnesium +80%
Contains more Phosphorus +194.7%
Contains more Potassium +4616.7%
Contains less Sodium -85.6%
Contains more Copper +204.3%
Contains more Manganese +262.1%
Contains more Selenium +200%
Contains more Zinc +103.3%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +147.4%
Contains more Iron +37.5%
Contains more Magnesium +80%
Contains more Phosphorus +194.7%
Contains more Potassium +4616.7%
Contains less Sodium -85.6%
Contains more Copper +204.3%
Contains more Manganese +262.1%
Contains more Selenium +200%
Contains more Zinc +103.3%

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.
Salsify
Salsify
7
:
2
Winter melon
Winter melon
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +107.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +200%
Contains more Vitamin C +182.6%
Equal in Vitamin B3 - 0.4
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +107.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +200%
Contains more Vitamin C +182.6%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsify
Salsify
3
:
2
Winter melon
Winter melon
Contains more Protein +582.5%
Contains more Carbs +412%
Contains more Other +146.7%
Contains more Fats +17.6%
Contains more Water +18.6%
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +582.5%
Contains more Carbs +412%
Contains more Other +146.7%
Contains more Fats +17.6%
Contains more Water +18.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsify
Salsify
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +17.6%
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +17.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salsify Winter melon Opinion
Net carbs 12.26g 0.1g Salsify
Protein 2.73g 0.4g Salsify
Fats 0.17g 0.2g Winter melon
Carbs 15.36g 3g Salsify
Calories 68kcal 13kcal Salsify
Sugar 2.9g Winter melon
Fiber 3.1g 2.9g Salsify
Calcium 47mg 19mg Salsify
Iron 0.55mg 0.4mg Salsify
Magnesium 18mg 10mg Salsify
Phosphorus 56mg 19mg Salsify
Potassium 283mg 6mg Salsify
Sodium 16mg 111mg Salsify
Zinc 0.3mg 0.61mg Winter melon
Copper 0.07mg 0.023mg Salsify
Manganese 0.21mg 0.058mg Salsify
Selenium 0.6µg 0.2µg Salsify
Vitamin E 0.19mg Salsify
Vitamin C 4.6mg 13mg Winter melon
Vitamin B1 0.056mg 0.04mg Salsify
Vitamin B2 0.173mg 0.11mg Salsify
Vitamin B3 0.392mg 0.4mg Winter melon
Vitamin B5 0.276mg 0.133mg Salsify
Vitamin B6 0.218mg 0.035mg Salsify
Folate 15µg 5µg Salsify
Vitamin K 0.3µg Salsify
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.041g 0.016g Winter melon
Monounsaturated Fat 0.003g 0.037g Winter melon
Polyunsaturated fat 0.074g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsify Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
13%
Salsify
9%
Winter melon
Minerals Daily Need Coverage Score
16%
Salsify
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.