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  6. Sweet roll vs. Winter melon

Sweet roll vs. Winter melon — In-Depth Nutrition Comparison

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How are Sweet roll and Winter melon different?

  • Sweet roll is higher in Selenium, Vitamin B1, Folate, Iron, Vitamin B3, Vitamin B2, and Manganese, however, Winter melon is richer in Vitamin C.
  • Daily need coverage for Selenium from Sweet roll is 31% higher.

Sweet rolls, cinnamon, commercially prepared with raisins and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Sweet roll 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.
Sweet roll
Sweet roll
8
:
2
Winter melon
Winter melon
Contains more Calcium +278.9%
Contains more Iron +300%
Contains more Magnesium +70%
Contains more Phosphorus +300%
Contains more Potassium +1750%
Contains more Copper +282.6%
Contains more Manganese +417.2%
Contains more Selenium +8400%
Contains less Sodium -63.5%
Equal in Zinc - 0.61
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
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 +278.9%
Contains more Iron +300%
Contains more Magnesium +70%
Contains more Phosphorus +300%
Contains more Potassium +1750%
Contains more Copper +282.6%
Contains more Manganese +417.2%
Contains more Selenium +8400%
Contains less Sodium -63.5%
Equal in Zinc - 0.61

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.
Sweet roll
Sweet roll
10
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +710%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +205.7%
Contains more Folate +1340%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +550%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
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 B1 +710%
Contains more Vitamin B2 +140.9%
Contains more Vitamin B3 +496%
Contains more Vitamin B5 +205.3%
Contains more Vitamin B6 +205.7%
Contains more Folate +1340%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet roll
Sweet roll
4
:
1
Winter melon
Winter melon
Contains more Protein +1450%
Contains more Fats +8100%
Contains more Carbs +1596.7%
Contains more Other +466.7%
Contains more Water +287.5%
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +1450%
Contains more Fats +8100%
Contains more Carbs +1596.7%
Contains more Other +466.7%
Contains more Water +287.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet roll
Sweet roll
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +12864.9%
Contains more Polyunsaturated fat +8489.7%
Contains less Saturated Fat -99.5%
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 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 +12864.9%
Contains more Polyunsaturated fat +8489.7%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Winter melon Opinion
Net carbs 48.5g 0.1g Sweet roll
Protein 6.2g 0.4g Sweet roll
Fats 16.4g 0.2g Sweet roll
Carbs 50.9g 3g Sweet roll
Calories 372kcal 13kcal Sweet roll
Sugar 31.73g Winter melon
Fiber 2.4g 2.9g Winter melon
Calcium 72mg 19mg Sweet roll
Iron 1.6mg 0.4mg Sweet roll
Magnesium 17mg 10mg Sweet roll
Phosphorus 76mg 19mg Sweet roll
Potassium 111mg 6mg Sweet roll
Sodium 304mg 111mg Winter melon
Zinc 0.59mg 0.61mg Winter melon
Copper 0.088mg 0.023mg Sweet roll
Manganese 0.3mg 0.058mg Sweet roll
Selenium 17µg 0.2µg Sweet roll
Vitamin A 214IU 0IU Sweet roll
Vitamin A RAE 62µg 0µg Sweet roll
Vitamin E 1.99mg Sweet roll
Vitamin C 2mg 13mg Winter melon
Vitamin B1 0.324mg 0.04mg Sweet roll
Vitamin B2 0.265mg 0.11mg Sweet roll
Vitamin B3 2.384mg 0.4mg Sweet roll
Vitamin B5 0.406mg 0.133mg Sweet roll
Vitamin B6 0.107mg 0.035mg Sweet roll
Folate 72µg 5µg Sweet roll
Vitamin B12 0.14µg 0µg Sweet roll
Vitamin K 4.4µg Sweet roll
Tryptophan 0.074mg 0.002mg Sweet roll
Threonine 0.211mg Sweet roll
Isoleucine 0.259mg Sweet roll
Leucine 0.458mg Sweet roll
Lysine 0.243mg 0.009mg Sweet roll
Methionine 0.117mg 0.003mg Sweet roll
Phenylalanine 0.3mg Sweet roll
Valine 0.291mg Sweet roll
Histidine 0.145mg Sweet roll
Cholesterol 66mg 0mg Winter melon
Saturated Fat 3.079g 0.016g Winter melon
Omega-3 - DHA 0.004g Sweet roll
Monounsaturated Fat 4.797g 0.037g Sweet roll
Polyunsaturated fat 7.473g 0.087g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
9%
Winter melon
Minerals Daily Need Coverage Score
35%
Sweet roll
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 31.73g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 193mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 3.063g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.