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  6. Winter melon vs. Avocado

Winter melon vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between winter melon and avocadoes

  • The amount of vitamin B5, folate, copper, vitamin B6, fiber, potassium, and vitamin B3 in avocadoes is higher than in winter melon.
  • Avocadoes cover your daily vitamin B5 needs 25% more than winter melon.
  • Winter melon contains less saturated fat.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Avocados, raw, all commercial varieties.

Infographic

Winter melon vs Avocado 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.
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +58.3%
Contains more MagnesiumMagnesium +190%
Contains more PotassiumPotassium +7983.3%
Contains more IronIron +37.5%
Contains more CopperCopper +726.1%
Contains more PhosphorusPhosphorus +173.7%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +144.8%
Contains more SeleniumSelenium +100%
~equal in Zinc ~0.64mg

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%
Avocado
Avocado
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin CVitamin C +30%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B5Vitamin B5 +944.4%
Contains more Vitamin B6Vitamin B6 +634.3%
Contains more FolateFolate +1520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Avocado DV% diff.
Vitamin B5 0.133mg 1.389mg 25%
Monounsaturated fat 0.037g 9.799g 24%
Fats 0.2g 14.66g 22%
Folate 5µg 81µg 19%
Copper 0.023mg 0.19mg 19%
Vitamin K 21µg 18%
Vitamin B6 0.035mg 0.257mg 17%
Fiber 2.9g 6.7g 15%
Vitamin E 2.07mg 14%
Potassium 6mg 485mg 14%
Polyunsaturated fat 0.087g 1.816g 12%
Saturated fat 0.016g 2.126g 10%
Vitamin B3 0.4mg 1.738mg 8%
Calories 13kcal 160kcal 7%
Phosphorus 19mg 52mg 5%
Sodium 111mg 7mg 5%
Magnesium 10mg 29mg 5%
Manganese 0.058mg 0.142mg 4%
Protein 0.4g 2g 3%
Choline 14.2mg 3%
Vitamin C 13mg 10mg 3%
Vitamin B2 0.11mg 0.13mg 2%
Iron 0.4mg 0.55mg 2%
Vitamin B1 0.04mg 0.067mg 2%
Carbs 3g 8.53g 2%
Vitamin A 0µg 7µg 1%
Calcium 19mg 12mg 1%
Net carbs 0.1g 1.83g N/A
Sugar 0.66g N/A
Zinc 0.61mg 0.64mg 0%
Starch 0.11g 0%
Selenium 0.2µg 0.4µg 0%
Tryptophan 0.002mg 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.009mg 0.132mg 0%
Methionine 0.003mg 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more WaterWater +31.2%
Contains more ProteinProtein +400%
Contains more FatsFats +7230%
Contains more CarbsCarbs +184.3%
Contains more OtherOther +426.7%

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +26383.8%
Contains more Poly. FatPolyunsaturated fat +1987.4%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.