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Winter melon vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between winter melon and beef tenderloin

  • Winter melon has more vitamin C; however, beef tenderloin has more vitamin B12, selenium, iron, zinc, phosphorus, vitamin B6, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Winter melon is lower in saturated fat.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Winter melon vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +111.1%
Contains more ManganeseManganese +314.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +5416.7%
Contains more IronIron +677.5%
Contains more CopperCopper +434.8%
Contains more ZincZinc +560.7%
Contains more PhosphorusPhosphorus +968.4%
Contains less SodiumSodium -48.6%
Contains more SeleniumSelenium +11350%

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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Winter melon Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 0.4g 23.9g 47%
Saturated fat 0.016g 9.72g 44%
Selenium 0.2µg 22.9µg 41%
Fats 0.2g 24.6g 38%
Iron 0.4mg 3.11mg 34%
Zinc 0.61mg 4.03mg 31%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.037g 10.27g 26%
Phosphorus 19mg 203mg 26%
Choline 91mg 17%
Vitamin B6 0.035mg 0.25mg 17%
Calories 13kcal 324kcal 16%
Vitamin B3 0.4mg 3mg 16%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.11mg 0.26mg 12%
Fiber 2.9g 0g 12%
Copper 0.023mg 0.123mg 11%
Potassium 6mg 331mg 10%
Polyunsaturated fat 0.087g 1g 6%
Vitamin B1 0.04mg 0.09mg 4%
Magnesium 10mg 22mg 3%
Manganese 0.058mg 0.014mg 2%
Vitamin B5 0.133mg 0.25mg 2%
Sodium 111mg 57mg 2%
Calcium 19mg 9mg 1%
Folate 5µg 8µg 1%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Tryptophan 0.002mg 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 0.009mg 1.989mg 0%
Methionine 0.003mg 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +98.7%
Contains more ProteinProtein +5875%
Contains more FatsFats +12200%
Contains more OtherOther +943.3%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +27656.8%
Contains more Poly. FatPolyunsaturated fat +1049.4%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.