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  6. Fish sandwich vs. Winter melon

Fish sandwich vs. Winter melon — In-Depth Nutrition Comparison

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How are fish sandwiches and winter melon different?

  • Fish sandwiches are richer in selenium, vitamin B12, vitamin B1, phosphorus, iron, vitamin B3, and folate, while winter melon is higher in vitamin C.
  • Fish sandwiches cover your daily need for selenium, 32% more than winter melon.
  • Winter melon is lower in cholesterol.

Fast foods, fish sandwich, with tartar sauce and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Fish sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +150%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +3333.3%
Contains more IronIron +275%
Contains more CopperCopper +226.1%
Contains more PhosphorusPhosphorus +510.5%
Contains more ManganeseManganese +355.2%
Contains more SeleniumSelenium +8900%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -81.6%

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.
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +820%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +622.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +2472.5%
Contains more FatsFats +6125%
Contains more CarbsCarbs +789.7%
Contains more OtherOther +610%
Contains more WaterWater +98.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +6913.5%
Contains more Poly. FatPolyunsaturated fat +7092%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Winter melon DV% diff.
Polyunsaturated fat 6.257g 0.087g 41%
Selenium 18µg 0.2µg 32%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 111mg 21%
Protein 10.29g 0.4g 20%
Fats 12.45g 0.2g 19%
Vitamin B1 0.21mg 0.04mg 14%
Phosphorus 116mg 19mg 14%
Iron 1.5mg 0.4mg 14%
Calories 257kcal 13kcal 12%
Cholesterol 35mg 0mg 12%
Vitamin C 1.8mg 13mg 12%
Vitamin K 13.6µg 11%
Vitamin B3 2.15mg 0.4mg 11%
Folate 46µg 5µg 10%
Saturated fat 1.949g 0.016g 9%
Manganese 0.264mg 0.058mg 9%
Fiber 1g 2.9g 8%
Carbs 26.69g 3g 8%
Copper 0.075mg 0.023mg 6%
Potassium 206mg 6mg 6%
Monounsaturated fat 2.595g 0.037g 6%
Choline 28.9mg 5%
Vitamin B5 0.37mg 0.133mg 5%
Vitamin E 0.55mg 4%
Magnesium 25mg 10mg 4%
Vitamin B6 0.07mg 0.035mg 3%
Fructose 1.47g 2%
Vitamin B2 0.14mg 0.11mg 2%
Calcium 37mg 19mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin A 6µg 0µg 1%
Zinc 0.49mg 0.61mg 1%
Vitamin D 9IU 0IU 1%
Net carbs 25.69g 0.1g N/A
Sugar 3.53g N/A
Trans fat 0.08g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Fish sandwich
8%
Winter melon
Minerals Daily Need Coverage Score
40%
Fish sandwich
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 491mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 1.933g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.