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Winter melon vs Arrowroot - In-Depth Nutrition Comparison

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Significant differences between Winter melon and Arrowroot

  • Winter melon has more Vitamin C, and Fiber, however Arrowroot is richer in Folate, Iron, Vitamin B6, Potassium, Phosphorus, Copper, Vitamin B1, and Vitamin B3.
  • Arrowroot covers your daily Folate needs 83% more than Winter melon.
  • Arrowroot has 7 times less Vitamin C than Winter melon. Winter melon has 13mg of Vitamin C, while Arrowroot has 1.9mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Arrowroot, raw.

Infographic

Winter melon vs Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +216.7%
Contains more Iron +455%
Contains more Magnesium +150%
Contains more Phosphorus +415.8%
Contains more Potassium +7466.7%
Contains less Sodium -76.6%
Contains more Copper +426.1%
Equal in Zinc - 0.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +216.7%
Contains more Iron +455%
Contains more Magnesium +150%
Contains more Phosphorus +415.8%
Contains more Potassium +7466.7%
Contains less Sodium -76.6%
Contains more Copper +426.1%
Equal in Zinc - 0.63

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +584.2%
Contains more Vitamin B2 +86.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +660%
Contains more Folate +6660%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin C +584.2%
Contains more Vitamin B2 +86.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +660%
Contains more Folate +6660%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Arrowroot
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Arrowroot Opinion
Net carbs 0.1g 12.09g Arrowroot
Protein 0.4g 4.24g Arrowroot
Fats 0.2g 0.2g
Carbs 3g 13.39g Arrowroot
Calories 13kcal 65kcal Arrowroot
Starch g g
Fructose g g
Sugar g g
Fiber 2.9g 1.3g Winter melon
Calcium 19mg 6mg Winter melon
Iron 0.4mg 2.22mg Arrowroot
Magnesium 10mg 25mg Arrowroot
Phosphorus 19mg 98mg Arrowroot
Potassium 6mg 454mg Arrowroot
Sodium 111mg 26mg Arrowroot
Zinc 0.61mg 0.63mg Arrowroot
Copper 0.023mg 0.121mg Arrowroot
Vitamin A 0IU 19IU Arrowroot
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 1.9mg Winter melon
Vitamin B1 0.04mg 0.143mg Arrowroot
Vitamin B2 0.11mg 0.059mg Winter melon
Vitamin B3 0.4mg 1.693mg Arrowroot
Vitamin B5 0.133mg 0.292mg Arrowroot
Vitamin B6 0.035mg 0.266mg Arrowroot
Folate 5µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.039g Winter melon
Monounsaturated Fat 0.037g 0.004g Winter melon
Polyunsaturated fat 0.087g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Arrowroot
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
35
Arrowroot
Mineral Summary Score
9
Winter melon
31
Arrowroot

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
25%
Arrowroot
Carbohydrates
3%
Winter melon
13%
Arrowroot
Fats
1%
Winter melon
1%
Arrowroot

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.