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Sapodilla vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between sapodillas and winter melon?

  • Sapodillas are richer in fiber, copper, and potassium, yet winter melon is richer in vitamin B2.
  • Sapodillas have 32 times more potassium than winter melon. Sapodillas have 193mg of potassium, while winter melon has 6mg.
  • Sapodillas contain less sodium.

We used Sapodilla, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Sapodilla vs Winter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 +20%
Contains more PotassiumPotassium +3116.7%
Contains more IronIron +100%
Contains more CopperCopper +273.9%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +510%
Contains more PhosphorusPhosphorus +58.3%
~equal in Calcium ~19mg

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 CVitamin C +13.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more FolateFolate +180%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more FatsFats +450%
Contains more CarbsCarbs +565.3%
Contains more OtherOther +66.7%
Contains more WaterWater +23.2%
~equal in Protein ~0.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 +1308.1%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +690.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sapodilla Winter melon DV% diff.
Fiber 5.3g 2.9g 10%
Vitamin B2 0.02mg 0.11mg 7%
Copper 0.086mg 0.023mg 7%
Carbs 19.96g 3g 6%
Potassium 193mg 6mg 6%
Zinc 0.1mg 0.61mg 5%
Iron 0.8mg 0.4mg 5%
Calories 83kcal 13kcal 4%
Sodium 12mg 111mg 4%
Manganese 0.058mg 3%
Vitamin B1 0mg 0.04mg 3%
Folate 14µg 5µg 2%
Vitamin C 14.7mg 13mg 2%
Vitamin B5 0.252mg 0.133mg 2%
Saturated fat 0.194g 0.016g 1%
Phosphorus 12mg 19mg 1%
Polyunsaturated fat 0.011g 0.087g 1%
Selenium 0.6µg 0.2µg 1%
Fats 1.1g 0.2g 1%
Vitamin B3 0.2mg 0.4mg 1%
Monounsaturated fat 0.521g 0.037g 1%
Protein 0.44g 0.4g 0%
Net carbs 14.66g 0.1g N/A
Magnesium 12mg 10mg 0%
Calcium 21mg 19mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B6 0.037mg 0.035mg 0%
Tryptophan 0.005mg 0.002mg 0%
Threonine 0.012mg 0%
Isoleucine 0.015mg 0%
Leucine 0.024mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%
Phenylalanine 0.013mg 0%
Valine 0.016mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sapodilla 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
7%
Sapodilla
8%
Winter melon
Minerals Daily Need Coverage Score
10%
Sapodilla
8%
Winter melon

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.178g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 37)
Which food contains less Sodium?
Sapodilla
Sapodilla contains less Sodium (difference - 99mg)
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 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.

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.