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  6. Sweet and sour vs. Winter melon

Sweet and sour vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between sweet and sour and winter melon

  • Sweet and sour has more manganese and copper, while winter melon has more fiber and vitamin B2.
  • Sweet and sour covers your daily need for manganese, 31% more than winter melon.
  • Sweet and sour contains 17 times more potassium than winter melon. While sweet and sour contains 99mg of potassium, winter melon contains only 6mg.
  • The amount of sodium in winter melon is lower.

These are the specific foods used in this comparison Sauce, sweet, and sour, ready-to-serve and Waxgourd, (chinese preserving melon), raw.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 +1550%
Contains more CopperCopper +243.5%
Contains more ManganeseManganese +1212.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +90%
Contains more IronIron +90.5%
Contains more ZincZinc +577.8%
Contains more PhosphorusPhosphorus +171.4%
Contains less SodiumSodium -70.1%

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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +49.4%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +43%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Winter melon DV% diff.
Manganese 0.761mg 0.058mg 31%
Carbs 38.22g 3g 12%
Fiber 0.1g 2.9g 11%
Sodium 371mg 111mg 11%
Calories 150kcal 13kcal 7%
Vitamin B2 0.019mg 0.11mg 7%
Copper 0.079mg 0.023mg 6%
Zinc 0.09mg 0.61mg 5%
Vitamin C 8.7mg 13mg 5%
Potassium 99mg 6mg 3%
Iron 0.21mg 0.4mg 2%
Phosphorus 7mg 19mg 2%
Calcium 10mg 19mg 1%
Vitamin B3 0.187mg 0.4mg 1%
Vitamin B1 0.048mg 0.04mg 1%
Folate 8µg 5µg 1%
Vitamin B5 0.093mg 0.133mg 1%
Polyunsaturated fat 0g 0.087g 1%
Vitamin B6 0.053mg 0.035mg 1%
Protein 0.27g 0.4g 0%
Fats 0.02g 0.2g 0%
Net carbs 38.12g 0.1g N/A
Magnesium 8mg 10mg 0%
Sugar 18.75g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin K 0.2µg 0%
Choline 2.4mg 0%
Saturated fat 0g 0.016g 0%
Monounsaturated fat 0g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more CarbsCarbs +1174%
Contains more OtherOther +306.7%
Contains more ProteinProtein +48.1%
Contains more FatsFats +900%
Contains more WaterWater +59.4%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.