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  6. Swordfish vs. Winter melon

Swordfish vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Swordfish and Winter melon

  • Swordfish has more Selenium, Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Potassium, however, Winter melon has more Vitamin C, and Fiber.
  • Daily need coverage for Selenium from Swordfish is 124% higher.
  • Winter melon is lower in Cholesterol.

Food types used in this article are Fish, swordfish, cooked, dry heat and Waxgourd, (chinese preserving melon), raw.

Infographic

Swordfish 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.
Swordfish
Swordfish
8
:
2
Winter melon
Winter melon
Contains more Iron +12.5%
Contains more Magnesium +250%
Contains more Phosphorus +1500%
Contains more Potassium +8216.7%
Contains less Sodium -12.6%
Contains more Zinc +27.9%
Contains more Copper +100%
Contains more Selenium +34150%
Contains more Calcium +216.7%
Contains more Manganese +346.2%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +12.5%
Contains more Magnesium +250%
Contains more Phosphorus +1500%
Contains more Potassium +8216.7%
Contains less Sodium -12.6%
Contains more Zinc +27.9%
Contains more Copper +100%
Contains more Selenium +34150%
Contains more Calcium +216.7%
Contains more Manganese +346.2%

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.
Swordfish
Swordfish
9
:
3
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +122.5%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +213.5%
Contains more Vitamin B6 +1657.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +74.6%
Contains more Folate +150%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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 +122.5%
Contains more Vitamin B3 +2213.5%
Contains more Vitamin B5 +213.5%
Contains more Vitamin B6 +1657.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +74.6%
Contains more Folate +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
3
:
2
Winter melon
Winter melon
Contains more Protein +5762.5%
Contains more Fats +3865%
Contains more Other +20%
Contains more Carbs +∞%
Contains more Water +40.8%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +5762.5%
Contains more Fats +3865%
Contains more Other +20%
Contains more Carbs +∞%
Contains more Water +40.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +9478.4%
Contains more Polyunsaturated fat +1472.4%
Contains less Saturated Fat -99.2%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 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 +9478.4%
Contains more Polyunsaturated fat +1472.4%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish 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 minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Winter melon Opinion
Net carbs 0g 0.1g Winter melon
Protein 23.45g 0.4g Swordfish
Fats 7.93g 0.2g Swordfish
Carbs 0g 3g Winter melon
Calories 172kcal 13kcal Swordfish
Fiber 0g 2.9g Winter melon
Calcium 6mg 19mg Winter melon
Iron 0.45mg 0.4mg Swordfish
Magnesium 35mg 10mg Swordfish
Phosphorus 304mg 19mg Swordfish
Potassium 499mg 6mg Swordfish
Sodium 97mg 111mg Swordfish
Zinc 0.78mg 0.61mg Swordfish
Copper 0.046mg 0.023mg Swordfish
Manganese 0.013mg 0.058mg Winter melon
Selenium 68.5µg 0.2µg Swordfish
Vitamin A 129IU 0IU Swordfish
Vitamin A RAE 43µg 0µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin C 0mg 13mg Winter melon
Vitamin B1 0.089mg 0.04mg Swordfish
Vitamin B2 0.063mg 0.11mg Winter melon
Vitamin B3 9.254mg 0.4mg Swordfish
Vitamin B5 0.417mg 0.133mg Swordfish
Vitamin B6 0.615mg 0.035mg Swordfish
Folate 2µg 5µg Winter melon
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.002mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg 0.009mg Swordfish
Methionine 0.699mg 0.003mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 78mg 0mg Winter melon
Trans Fat 0.056g 0g Winter melon
Saturated Fat 1.911g 0.016g Winter melon
Omega-3 - DHA 0.772g Swordfish
Omega-3 - EPA 0.127g Swordfish
Omega-3 - DPA 0.168g Swordfish
Monounsaturated Fat 3.544g 0.037g Swordfish
Polyunsaturated fat 1.368g 0.087g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish 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
95%
Swordfish
9%
Winter melon
Minerals Daily Need Coverage Score
64%
Swordfish
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.895g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 14mg)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish 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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.