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  6. Winter melon vs. Borage

Winter melon vs. Borage — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Borage?

  • Winter melon has less Iron, Vitamin C, Vitamin A RAE, Potassium, Manganese, Copper, Magnesium, and Calcium than Borage.
  • Borage's daily need coverage for Iron is 36% higher.
  • Winter melon has 3 times more Zinc than Borage. Winter melon has 0.61mg of Zinc, while Borage has 0.2mg.

We used Waxgourd, (chinese preserving melon), raw and Borage, raw types in this comparison.

Infographic

Winter melon vs Borage 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
Winter melon
1
:
9
Borage
Borage
Contains more Zinc +205%
Contains more Calcium +389.5%
Contains more Iron +725%
Contains more Magnesium +420%
Contains more Phosphorus +178.9%
Contains more Potassium +7733.3%
Contains less Sodium -27.9%
Contains more Copper +465.2%
Contains more Manganese +501.7%
Contains more Selenium +350%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Zinc +205%
Contains more Calcium +389.5%
Contains more Iron +725%
Contains more Magnesium +420%
Contains more Phosphorus +178.9%
Contains more Potassium +7733.3%
Contains less Sodium -27.9%
Contains more Copper +465.2%
Contains more Manganese +501.7%
Contains more Selenium +350%

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
Winter melon
1
:
7
Borage
Borage
Contains more Vitamin B5 +224.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +169.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +125%
Contains more Vitamin B6 +140%
Contains more Folate +160%
Winter melon
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%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B5 +224.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +169.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +125%
Contains more Vitamin B6 +140%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Borage
Borage
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.06
Equal in Water - 93
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +350%
Contains more Fats +250%
Contains more Other +380%
Equal in Carbs - 3.06
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Borage
Borage
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +25.3%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +470.3%
Contains more Polyunsaturated fat +25.3%

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 Borage
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Borage Opinion
Net carbs 0.1g 3.06g Borage
Protein 0.4g 1.8g Borage
Fats 0.2g 0.7g Borage
Carbs 3g 3.06g Borage
Calories 13kcal 21kcal Borage
Fiber 2.9g Winter melon
Calcium 19mg 93mg Borage
Iron 0.4mg 3.3mg Borage
Magnesium 10mg 52mg Borage
Phosphorus 19mg 53mg Borage
Potassium 6mg 470mg Borage
Sodium 111mg 80mg Borage
Zinc 0.61mg 0.2mg Winter melon
Copper 0.023mg 0.13mg Borage
Manganese 0.058mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 0IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin C 13mg 35mg Borage
Vitamin B1 0.04mg 0.06mg Borage
Vitamin B2 0.11mg 0.15mg Borage
Vitamin B3 0.4mg 0.9mg Borage
Vitamin B5 0.133mg 0.041mg Winter melon
Vitamin B6 0.035mg 0.084mg Borage
Folate 5µg 13µg Borage
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.17g Winter melon
Monounsaturated Fat 0.037g 0.211g Borage
Polyunsaturated fat 0.087g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Borage
Minerals Daily Need Coverage Score
8%
Winter melon
36%
Borage

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.154g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.