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  6. Soy milk vs. Winter melon

Soy milk vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between Soy milk and Winter melon

  • Soy milk has more Copper, Selenium, Manganese, and Polyunsaturated fat, while Winter melon has more Vitamin C, and Fiber.
  • Winter melon covers your daily need of Vitamin C 14% more than Soy milk.
  • Soy milk contains 24 times more Selenium than Winter melon. While Soy milk contains 4.8µg of Selenium, Winter melon contains only 0.2µg.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Waxgourd, (chinese preserving melon), raw.

Infographic

Soy milk 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% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +31.6%
Contains more PotassiumPotassium +1866.7%
Contains more IronIron +60%
Contains more CopperCopper +456.5%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -54.1%
Contains more ManganeseManganese +284.5%
Contains more SeleniumSelenium +2300%
Contains more ZincZinc +408.3%

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.
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 0% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +59.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +717.5%
Contains more FatsFats +775%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +116.7%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 +983.8%
Contains more Poly. FatPolyunsaturated fat +1004.6%
Contains less Sat. FatSaturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Winter melon Opinion
Calories 54kcal 13kcal Soy milk
Protein 3.27g 0.4g Soy milk
Fats 1.75g 0.2g Soy milk
Vitamin C 0mg 13mg Winter melon
Net carbs 5.68g 0.1g Soy milk
Carbs 6.28g 3g Soy milk
Magnesium 25mg 10mg Soy milk
Calcium 25mg 19mg Soy milk
Potassium 118mg 6mg Soy milk
Iron 0.64mg 0.4mg Soy milk
Sugar 3.99g Winter melon
Fiber 0.6g 2.9g Winter melon
Copper 0.128mg 0.023mg Soy milk
Zinc 0.12mg 0.61mg Winter melon
Phosphorus 52mg 19mg Soy milk
Sodium 51mg 111mg Soy milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg Soy milk
Manganese 0.223mg 0.058mg Soy milk
Selenium 4.8µg 0.2µg Soy milk
Vitamin B1 0.06mg 0.04mg Soy milk
Vitamin B2 0.069mg 0.11mg Winter melon
Vitamin B3 0.513mg 0.4mg Soy milk
Vitamin B5 0.373mg 0.133mg Soy milk
Vitamin B6 0.077mg 0.035mg Soy milk
Vitamin K 3µg Soy milk
Folate 18µg 5µg Soy milk
Choline 23.6mg Soy milk
Saturated Fat 0.205g 0.016g Winter melon
Monounsaturated Fat 0.401g 0.037g Soy milk
Polyunsaturated fat 0.961g 0.087g Soy milk
Tryptophan 0.038mg 0.002mg Soy milk
Threonine 0.108mg Soy milk
Isoleucine 0.114mg Soy milk
Leucine 0.186mg Soy milk
Lysine 0.131mg 0.009mg Soy milk
Methionine 0.027mg 0.003mg Soy milk
Phenylalanine 0.113mg Soy milk
Valine 0.117mg Soy milk
Histidine 0.061mg Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
8%
Winter melon
Minerals Daily Need Coverage Score
19%
Soy milk
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.99g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 37)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.8)
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 60mg)
Which food is richer in minerals?
Soy milk
Soy milk is relatively richer in minerals
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.