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  6. Spread vs. Winter melon

Spread vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between spread and winter melon?

  • Spread is richer in vitamin B12, selenium, copper, vitamin B1, and vitamin B3, yet winter melon is richer in vitamin C and fiber.
  • Spread's daily need coverage for vitamin B12 is 47% higher.

We used Sandwich spread, pork, beef and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Spread 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.
Spread
Spread
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 PotassiumPotassium +1733.3%
Contains more IronIron +97.5%
Contains more CopperCopper +465.2%
Contains more ZincZinc +67.2%
Contains more PhosphorusPhosphorus +210.5%
Contains more SeleniumSelenium +4750%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +58.3%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +123.1%

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.
Spread
Spread
11
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +330%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B3Vitamin B3 +332.5%
Contains more Vitamin B5Vitamin B5 +223.3%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +150%

All nutrients comparison - raw data values

Nutrient Spread Winter melon DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 111mg 39%
Saturated fat 5.977g 0.016g 27%
Fats 17.34g 0.2g 26%
Monounsaturated fat 7.584g 0.037g 19%
Selenium 9.7µg 0.2µg 17%
Polyunsaturated fat 2.565g 0.087g 17%
Protein 7.66g 0.4g 15%
Vitamin C 0mg 13mg 14%
Cholesterol 38mg 0mg 13%
Vitamin E 1.74mg 12%
Copper 0.13mg 0.023mg 12%
Choline 62.3mg 11%
Vitamin B1 0.172mg 0.04mg 11%
Calories 235kcal 13kcal 11%
Fiber 0.2g 2.9g 11%
Vitamin B3 1.73mg 0.4mg 8%
Vitamin B6 0.12mg 0.035mg 7%
Phosphorus 59mg 19mg 6%
Vitamin B5 0.43mg 0.133mg 6%
Iron 0.79mg 0.4mg 5%
Zinc 1.02mg 0.61mg 4%
Vitamin A 26µg 0µg 3%
Vitamin D 0.6µg 0µg 3%
Carbs 11.94g 3g 3%
Potassium 110mg 6mg 3%
Vitamin D 22IU 0IU 3%
Vitamin B2 0.134mg 0.11mg 2%
Folate 2µg 5µg 1%
Vitamin K 1.6µg 1%
Calcium 12mg 19mg 1%
Manganese 0.026mg 0.058mg 1%
Net carbs 11.74g 0.1g N/A
Magnesium 8mg 10mg 0%
Tryptophan 0.082mg 0.002mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0.009mg 0%
Methionine 0.196mg 0.003mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +1815%
Contains more FatsFats +8570%
Contains more CarbsCarbs +298%
Contains more OtherOther +826.7%
Contains more WaterWater +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +20397.3%
Contains more Poly. FatPolyunsaturated fat +2848.3%
Contains less Sat. FatSaturated fat -99.7%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.