Shortbread vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between shortbread and winter melon

Shortbread has more iron, vitamin B1, folate, vitamin B3, vitamin B2, manganese, and selenium; however, winter melon is higher in vitamin C.
Shortbread covers your daily saturated fat needs 40% more than winter melon.
Winter melon contains 31 times less selenium than shortbread. Shortbread contains 6.2µg of selenium, while winter melon contains 0.2µg.
Winter melon has less saturated fat.

Food varieties used in this article are Cookies, shortbread, commercially prepared, plain 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.

Shortbread

Winter melon

Contains more MagnesiumMagnesium	+40%
Contains more PotassiumPotassium	+1366.7%
Contains more IronIron	+645%
Contains more CopperCopper	+291.3%
Contains more PhosphorusPhosphorus	+247.4%
Contains more ManganeseManganese	+577.6%
Contains more SeleniumSelenium	+3000%

Contains more CalciumCalcium	+46.2%
Contains more ZincZinc	+24.5%
Contains less SodiumSodium	-68.6%

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.

Shortbread

Winter melon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+782.5%
Contains more Vitamin B2Vitamin B2	+185.5%
Contains more Vitamin B3Vitamin B3	+718.8%
Contains more Vitamin B5Vitamin B5	+141.4%
Contains more Vitamin B6Vitamin B6	+102.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1520%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	8.326g	0.087g	55%
Fats	26.22g	0.2g	40%
Saturated fat	8.105g	0.016g	37%
Iron	2.98mg	0.4mg	32%
Vitamin B1	0.353mg	0.04mg	26%
Calories	514kcal	13kcal	25%
Carbs	63.78g	3g	20%
Folate	81µg	5µg	19%
Vitamin B3	3.275mg	0.4mg	18%
Starch	40.47g		17%
Monounsaturated fat	6.708g	0.037g	17%
Vitamin E	2.44mg		16%
Vitamin B2	0.314mg	0.11mg	16%
Manganese	0.393mg	0.058mg	15%
Vitamin C	0mg	13mg	14%
Sodium	353mg	111mg	11%
Selenium	6.2µg	0.2µg	11%
Protein	5.37g	0.4g	10%
Vitamin K	11µg		9%
Copper	0.09mg	0.023mg	7%
Phosphorus	66mg	19mg	7%
Fiber	1.3g	2.9g	6%
Vitamin B5	0.321mg	0.133mg	4%
Vitamin B6	0.071mg	0.035mg	3%
Potassium	88mg	6mg	2%
Magnesium	14mg	10mg	1%
Calcium	13mg	19mg	1%
Zinc	0.49mg	0.61mg	1%
Net carbs	62.48g	0.1g	N/A
Sugar	21.65g		N/A
Trans fat	0.714g	0g	N/A
Choline	0.9mg		0%
Tryptophan		0.002mg	0%
Lysine		0.009mg	0%
Methionine		0.003mg	0%
Fructose	0.3g		0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - ALA	0.885g		N/A
Omega-3 - DPA	0.002g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.033g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.005g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	7.253g		N/A