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  6. Winter melon vs. Apple strudel

Winter melon vs. Apple strudel — In-Depth Nutrition Comparison

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What are the differences between winter melon and apple strudel?

  • Winter melon is higher in vitamin C and vitamin B2, yet apple strudel is higher in selenium, vitamin B12, folate, and manganese.
  • Winter melon's daily need coverage for vitamin C is 13% more.
  • Winter melon has 4 times more vitamin B2 than apple strudel. While winter melon has 0.11mg of vitamin B2, apple strudel has only 0.025mg.
  • The amount of saturated fat in winter melon is lower.

We used Waxgourd, (chinese preserving melon), raw and Strudel, apple types in this article.

Infographic

Winter melon vs Apple strudel 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more CalciumCalcium +26.7%
Contains more ZincZinc +221.1%
Contains less SodiumSodium -17.8%
Contains more PotassiumPotassium +2383.3%
Contains more CopperCopper +30.4%
Contains more PhosphorusPhosphorus +73.7%
Contains more ManganeseManganese +227.6%
Contains more SeleniumSelenium +2950%
~equal in Magnesium ~9mg
~equal in Iron ~0.42mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +664.7%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +21.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +460%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg

All nutrients comparison - raw data values

Nutrient Winter melon Apple strudel DV% diff.
Polyunsaturated fat 0.087g 5.315g 35%
Fats 0.2g 11.2g 17%
Calories 13kcal 274kcal 13%
Vitamin C 13mg 1.7mg 13%
Carbs 3g 41.1g 13%
Selenium 0.2µg 6.1µg 11%
Saturated fat 0.016g 2.044g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.42mg 9%
Monounsaturated fat 0.037g 3.267g 8%
Vitamin B2 0.11mg 0.025mg 7%
Lysine 0.009mg 153mg 7%
Protein 0.4g 3.3g 6%
Folate 5µg 28µg 6%
Manganese 0.058mg 0.19mg 6%
Zinc 0.61mg 0.19mg 4%
Potassium 6mg 149mg 4%
Vitamin B5 0.133mg 0.27mg 3%
Fiber 2.9g 2.2g 3%
Choline 17.4mg 3%
Phosphorus 19mg 33mg 2%
Vitamin K 2.9µg 2%
Cholesterol 0mg 6mg 2%
Vitamin B6 0.035mg 0.046mg 1%
Sodium 111mg 135mg 1%
Vitamin A 0µg 6µg 1%
Copper 0.023mg 0.03mg 1%
Net carbs 0.1g 38.9g N/A
Magnesium 10mg 9mg 0%
Calcium 19mg 15mg 0%
Iron 0.4mg 0.42mg 0%
Sugar 25.75g N/A
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B3 0.4mg 0.33mg 0%
Tryptophan 0.002mg 0.039mg 0%
Threonine 0.119mg 0%
Isoleucine 0.147mg 0%
Leucine 0.257mg 0%
Methionine 0.003mg 0.067mg 0%
Phenylalanine 0.151mg 0%
Valine 0.164mg 0%
Histidine 0.076mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +120.9%
Contains more ProteinProtein +725%
Contains more FatsFats +5500%
Contains more CarbsCarbs +1270%
Contains more OtherOther +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +8729.7%
Contains more Poly. FatPolyunsaturated fat +6009.2%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.