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Winter melon vs. Bagel — In-Depth Nutrition Comparison

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Differences between winter melon and bagel

  • Winter melon has more vitamin C, while bagel has more manganese, selenium, vitamin B1, iron, vitamin B3, folate, phosphorus, and copper.
  • Bagel's daily need coverage for manganese is 60% higher.
  • The amount of sodium in winter melon is lower.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Bagels, wheat.

Infographic

Winter melon vs Bagel 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%
Bagel
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains less SodiumSodium -74.7%
Contains more MagnesiumMagnesium +410%
Contains more PotassiumPotassium +2650%
Contains more IronIron +590%
Contains more CopperCopper +660.9%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +647.4%
Contains more ManganeseManganese +2365.5%
Contains more SeleniumSelenium +14250%
~equal in Calcium ~20mg

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%
Bagel
9
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +907.5%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +742.5%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +320%
Contains more FolateFolate +1420%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more WaterWater +155.9%
Contains more ProteinProtein +2450%
Contains more FatsFats +665%
Contains more CarbsCarbs +1529.7%
Contains more OtherOther +510%

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
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +683.8%
Contains more Poly. FatPolyunsaturated fat +975.9%

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 Bagel
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Bagel DV% diff.
Manganese 0.058mg 1.43mg 60%
Selenium 0.2µg 28.7µg 52%
Vitamin B1 0.04mg 0.403mg 30%
Iron 0.4mg 2.76mg 30%
Protein 0.4g 10.2g 20%
Vitamin B3 0.4mg 3.37mg 19%
Folate 5µg 76µg 18%
Phosphorus 19mg 142mg 18%
Copper 0.023mg 0.175mg 17%
Carbs 3g 48.89g 15%
Vitamin C 13mg 0mg 14%
Sodium 111mg 439mg 14%
Calories 13kcal 250kcal 12%
Magnesium 10mg 51mg 10%
Vitamin B6 0.035mg 0.147mg 9%
Vitamin B2 0.11mg 0.209mg 8%
Polyunsaturated fat 0.087g 0.936g 6%
Vitamin B5 0.133mg 0.375mg 5%
Potassium 6mg 165mg 5%
Fiber 2.9g 4.1g 5%
Zinc 0.61mg 1.1mg 4%
Choline 9.8mg 2%
Vitamin E 0.32mg 2%
Fats 0.2g 1.53g 2%
Vitamin K 1.5µg 1%
Monounsaturated fat 0.037g 0.29g 1%
Net carbs 0.1g 44.79g N/A
Calcium 19mg 20mg 0%
Sugar 6.12g N/A
Saturated fat 0.016g 0g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Bagel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Winter melon
26%
Bagel
Minerals Daily Need Coverage Score
8%
Winter melon
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 328mg)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 69)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
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

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.