Winter melon vs. Baked beans — In-Depth Nutrition Comparison

Compare

How are winter melon and baked beans different?

Winter melon is richer in vitamin C, while baked beans are higher in iron, copper, phosphorus, folate, fiber, potassium, and selenium.
Baked beans cover your daily need for iron, 20% more than winter melon.
Winter melon contains 12 times more vitamin C than baked beans. Winter melon contains 13mg of vitamin C, while baked beans contain 1.1mg.
Winter melon is lower in sodium.

Waxgourd, (chinese preserving melon), raw and Beans, baked, home prepared types were used in this article.

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.

Winter melon

Baked beans

Contains less SodiumSodium

-73.7%

Contains more MagnesiumMagnesium	+330%
Contains more CalciumCalcium	+221.1%
Contains more PotassiumPotassium	+5866.7%
Contains more IronIron	+397.5%
Contains more CopperCopper	+591.3%
Contains more ZincZinc	+19.7%
Contains more PhosphorusPhosphorus	+473.7%
Contains more ManganeseManganese	+339.7%
Contains more SeleniumSelenium	+2750%

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.

Winter melon

Baked beans

Contains more Vitamin CVitamin C	+1081.8%
Contains more Vitamin B2Vitamin B2	+124.5%

Contains more Vitamin B1Vitamin B1	+240%
Contains more Vitamin B5Vitamin B5	+16.5%
Contains more Vitamin B6Vitamin B6	+157.1%
Contains more FolateFolate	+860%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.408mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.4mg	1.99mg	20%
Copper	0.023mg	0.159mg	15%
Sodium	111mg	422mg	14%
Vitamin C	13mg	1.1mg	13%
Phosphorus	19mg	109mg	13%
Folate	5µg	48µg	11%
Protein	0.4g	5.54g	10%
Selenium	0.2µg	5.7µg	10%
Potassium	6mg	358mg	10%
Fiber	2.9g	5.5g	10%
Saturated fat	0.016g	1.948g	9%
Manganese	0.058mg	0.255mg	9%
Vitamin B1	0.04mg	0.136mg	8%
Fats	0.2g	5.15g	8%
Magnesium	10mg	43mg	8%
Calories	13kcal	155kcal	7%
Carbs	3g	21.63g	6%
Vitamin B2	0.11mg	0.049mg	5%
Monounsaturated fat	0.037g	2.133g	5%
Polyunsaturated fat	0.087g	0.74g	4%
Calcium	19mg	61mg	4%
Vitamin B6	0.035mg	0.09mg	4%
Cholesterol	0mg	5mg	2%
Zinc	0.61mg	0.73mg	1%
Net carbs	0.1g	16.13g	N/A
Vitamin B3	0.4mg	0.408mg	0%
Vitamin B5	0.133mg	0.155mg	0%
Tryptophan	0.002mg	0.067mg	0%
Threonine		0.228mg	0%
Isoleucine		0.242mg	0%
Leucine		0.428mg	0%
Lysine	0.009mg	0.379mg	0%
Methionine	0.003mg	0.086mg	0%
Phenylalanine		0.287mg	0%
Valine		0.282mg	0%
Histidine		0.153mg	0%