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  6. Soft serve vs. Winter melon

Soft serve vs. Winter melon — In-Depth Nutrition Comparison

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How are Soft serve and Winter melon different?

  • Soft serve is higher in Vitamin B12, Vitamin A RAE, Phosphorus, Calcium, Vitamin B5, and Vitamin B2, however, Winter melon is richer in Vitamin C, and Fiber.
  • Daily need coverage for Saturated Fat from Soft serve is 37% higher.

Ice cream, soft serve, chocolate and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Soft serve 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.
Soft serve
Soft serve
7
:
3
Winter melon
Winter melon
Contains more Calcium +589.5%
Contains more Magnesium +20%
Contains more Phosphorus +510.5%
Contains more Potassium +2850%
Contains less Sodium -45%
Contains more Copper +30.4%
Contains more Selenium +1400%
Contains more Iron +90.5%
Contains more Zinc +17.3%
Contains more Manganese +1060%
Soft serve
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 8% 9% 50% 16% 8% 15% 10% 1% 17%
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 +589.5%
Contains more Magnesium +20%
Contains more Phosphorus +510.5%
Contains more Potassium +2850%
Contains less Sodium -45%
Contains more Copper +30.4%
Contains more Selenium +1400%
Contains more Iron +90.5%
Contains more Zinc +17.3%
Contains more Manganese +1060%

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.
Soft serve
Soft serve
10
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +37.1%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1525%
Contains more Vitamin B3 +321.1%
Soft serve
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 13% 21% 3% 13% 42% 2% 31% 12% 7% 63% 3%
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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +65.5%
Contains more Vitamin B5 +280.5%
Contains more Vitamin B6 +37.1%
Contains more Folate +80%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1525%
Contains more Vitamin B3 +321.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soft serve
Soft serve
4
:
1
Winter melon
Winter melon
Contains more Protein +925%
Contains more Fats +6400%
Contains more Carbs +640%
Contains more Other +200%
Contains more Water +60.7%
Soft serve
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 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 +925%
Contains more Fats +6400%
Contains more Carbs +640%
Contains more Other +200%
Contains more Water +60.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soft serve
Soft serve
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +9332.4%
Contains more Polyunsaturated fat +428.7%
Contains less Saturated Fat -99.8%
Soft serve
65% 31% 4%
Saturated Fat: 7.46 g
Monounsaturated Fat: 3.49 g
Polyunsaturated fat: 0.46 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +9332.4%
Contains more Polyunsaturated fat +428.7%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soft serve Winter melon Opinion
Net carbs 21.5g 0.1g Soft serve
Protein 4.1g 0.4g Soft serve
Fats 13g 0.2g Soft serve
Carbs 22.2g 3g Soft serve
Calories 222kcal 13kcal Soft serve
Sugar 21.16g Winter melon
Fiber 0.7g 2.9g Winter melon
Calcium 131mg 19mg Soft serve
Iron 0.21mg 0.4mg Winter melon
Magnesium 12mg 10mg Soft serve
Phosphorus 116mg 19mg Soft serve
Potassium 177mg 6mg Soft serve
Sodium 61mg 111mg Soft serve
Zinc 0.52mg 0.61mg Winter melon
Copper 0.03mg 0.023mg Soft serve
Manganese 0.005mg 0.058mg Winter melon
Selenium 3µg 0.2µg Soft serve
Vitamin A 589IU 0IU Soft serve
Vitamin A RAE 162µg 0µg Soft serve
Vitamin E 0.61mg Soft serve
Vitamin D 29IU 0IU Soft serve
Vitamin D 0.7µg 0µg Soft serve
Vitamin C 0.8mg 13mg Winter melon
Vitamin B1 0.049mg 0.04mg Soft serve
Vitamin B2 0.182mg 0.11mg Soft serve
Vitamin B3 0.095mg 0.4mg Winter melon
Vitamin B5 0.506mg 0.133mg Soft serve
Vitamin B6 0.048mg 0.035mg Soft serve
Folate 9µg 5µg Soft serve
Vitamin B12 0.5µg 0µg Soft serve
Vitamin K 0.9µg Soft serve
Tryptophan 0.048mg 0.002mg Soft serve
Threonine 0.169mg Soft serve
Isoleucine 0.215mg Soft serve
Leucine 0.353mg Soft serve
Lysine 0.296mg 0.009mg Soft serve
Methionine 0.091mg 0.003mg Soft serve
Phenylalanine 0.176mg Soft serve
Valine 0.241mg Soft serve
Histidine 0.099mg Soft serve
Cholesterol 91mg 0mg Winter melon
Saturated Fat 7.46g 0.016g Winter melon
Monounsaturated Fat 3.49g 0.037g Soft serve
Polyunsaturated fat 0.46g 0.087g Soft serve

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soft serve Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Soft serve
9%
Winter melon
Minerals Daily Need Coverage Score
17%
Soft serve
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 21.16g)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 7.444g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Soft serve
Soft serve contains less Sodium (difference - 50mg)
Which food is richer in vitamins?
Soft serve
Soft serve is relatively richer in vitamins
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.

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.