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  6. Winter melon vs. Cod

Winter melon vs. Cod — In-Depth Nutrition Comparison

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How are winter melon and cod different?

  • Winter melon is richer in vitamin C and fiber, while cod is higher in vitamin B5, selenium, vitamin B12, phosphorus, vitamin B6, potassium, and vitamin B3.
  • Cod covers your daily need for vitamin B5, 3057% more than winter melon.

Waxgourd, (chinese preserving melon), raw and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Winter melon vs Cod 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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +18.8%
Contains more ZincZinc +35.6%
Contains more ManganeseManganese +286.7%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +6783.3%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +968.4%
Contains less SodiumSodium -51.4%
Contains more SeleniumSelenium +16450%
~equal in Iron ~0.38mg

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%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +114937.6%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%

All nutrients comparison - raw data values

Nutrient Winter melon Cod DV% diff.
Vitamin B5 0.133mg 153mg 3057%
Selenium 0.2µg 33.1µg 60%
Vitamin B12 0µg 0.91µg 38%
Protein 0.4g 17.81g 35%
Phosphorus 19mg 203mg 26%
Vitamin B6 0.035mg 0.245mg 16%
Cholesterol 0mg 43mg 14%
Vitamin C 13mg 1mg 13%
Fiber 2.9g 0g 12%
Choline 65.2mg 12%
Potassium 6mg 413mg 12%
Vitamin B3 0.4mg 2.063mg 10%
Vitamin D 0µg 0.9µg 5%
Magnesium 10mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0.64mg 4%
Vitamin B1 0.04mg 0.076mg 3%
Calories 13kcal 82kcal 3%
Vitamin B2 0.11mg 0.065mg 3%
Sodium 111mg 54mg 2%
Manganese 0.058mg 0.015mg 2%
Vitamin A 0µg 12µg 1%
Polyunsaturated fat 0.087g 0.231g 1%
Zinc 0.61mg 0.45mg 1%
Copper 0.023mg 0.028mg 1%
Carbs 3g 0g 1%
Folate 5µg 7µg 1%
Fats 0.2g 0.67g 1%
Saturated fat 0.016g 0.131g 1%
Net carbs 0.1g 0g N/A
Calcium 19mg 16mg 0%
Iron 0.4mg 0.38mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.037g 0.094g 0%
Tryptophan 0.002mg 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 0.009mg 1.635mg 0%
Methionine 0.003mg 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.3%
Contains more ProteinProtein +4352.5%
Contains more FatsFats +235%
~equal in Other ~0.3g

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +154.1%
Contains more Poly. FatPolyunsaturated fat +165.5%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.