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Winter melon vs. Artichoke — In-Depth Nutrition Comparison

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Significant differences between Winter melon and Artichoke

  • The amount of Copper, Folate, Magnesium, Iron, Potassium, Phosphorus, Fiber, Manganese, and Vitamin B6 in Artichoke is higher than in Winter melon.
  • Artichoke covers your daily Copper needs 23% more than Winter melon.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Artichokes, (globe or french), raw.

Infographic

Winter melon vs Artichoke infographic
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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.
Contains more Zinc +24.5%
Contains more Calcium +131.6%
Contains more Iron +220%
Contains more Magnesium +500%
Contains more Phosphorus +373.7%
Contains more Potassium +6066.7%
Contains less Sodium -15.3%
Contains more Copper +904.3%
Contains more Manganese +341.4%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Contains more Zinc +24.5%
Contains more Calcium +131.6%
Contains more Iron +220%
Contains more Magnesium +500%
Contains more Phosphorus +373.7%
Contains more Potassium +6066.7%
Contains less Sodium -15.3%
Contains more Copper +904.3%
Contains more Manganese +341.4%
Equal in Selenium - 0.2

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.
:
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +161.5%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +231.4%
Contains more Folate +1260%
Equal in Vitamin C - 11.7
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 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +161.5%
Contains more Vitamin B5 +154.1%
Contains more Vitamin B6 +231.4%
Contains more Folate +1260%
Equal in Vitamin C - 11.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +33.3%
Contains more Water +13.1%
Contains more Protein +717.5%
Contains more Carbs +250.3%
Contains more Other +276.7%
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more Fats +33.3%
Contains more Water +13.1%
Contains more Protein +717.5%
Contains more Carbs +250.3%
Contains more Other +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +35.9%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +35.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Artichoke Opinion
Net carbs 0.1g 5.11g Artichoke
Protein 0.4g 3.27g Artichoke
Fats 0.2g 0.15g Winter melon
Carbs 3g 10.51g Artichoke
Calories 13kcal 47kcal Artichoke
Sugar 0.99g Winter melon
Fiber 2.9g 5.4g Artichoke
Calcium 19mg 44mg Artichoke
Iron 0.4mg 1.28mg Artichoke
Magnesium 10mg 60mg Artichoke
Phosphorus 19mg 90mg Artichoke
Potassium 6mg 370mg Artichoke
Sodium 111mg 94mg Artichoke
Zinc 0.61mg 0.49mg Winter melon
Copper 0.023mg 0.231mg Artichoke
Manganese 0.058mg 0.256mg Artichoke
Selenium 0.2µg 0.2µg
Vitamin A 0IU 13IU Artichoke
Vitamin A RAE 0µg 1µg Artichoke
Vitamin E 0.19mg Artichoke
Vitamin C 13mg 11.7mg Winter melon
Vitamin B1 0.04mg 0.072mg Artichoke
Vitamin B2 0.11mg 0.066mg Winter melon
Vitamin B3 0.4mg 1.046mg Artichoke
Vitamin B5 0.133mg 0.338mg Artichoke
Vitamin B6 0.035mg 0.116mg Artichoke
Folate 5µg 68µg Artichoke
Vitamin K 14.8µg Artichoke
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.036g Winter melon
Monounsaturated Fat 0.037g 0.005g Winter melon
Polyunsaturated fat 0.087g 0.064g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Artichoke
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
9%
Winter melon
19%
Artichoke
Minerals Daily Need Coverage Score
8%
Winter melon
31%
Artichoke

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Artichoke
Artichoke contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food is richer in vitamins?
Artichoke
Artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.