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  6. Winter melon vs. Plum

Winter melon vs. Plum — In-Depth Nutrition Comparison

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Important differences between Winter melon and Plum

  • Plum has less Vitamin B2, and Fiber.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Plums, raw.

Infographic

Winter melon vs Plum 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
7
:
3
Plum
Plum
Contains more Calcium +216.7%
Contains more Iron +135.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +18.8%
Contains more Zinc +510%
Contains more Manganese +11.5%
Contains more Selenium +∞%
Contains more Potassium +2516.7%
Contains less Sodium -100%
Contains more Copper +147.8%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +216.7%
Contains more Iron +135.3%
Contains more Magnesium +42.9%
Contains more Phosphorus +18.8%
Contains more Zinc +510%
Contains more Manganese +11.5%
Contains more Selenium +∞%
Contains more Potassium +2516.7%
Contains less Sodium -100%
Contains more Copper +147.8%

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
4
:
5
Plum
Plum
Contains more Vitamin C +36.8%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B6 +20.7%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.417
Equal in Vitamin B5 - 0.135
Equal in Folate - 5
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%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin C +36.8%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B6 +20.7%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.417
Equal in Vitamin B5 - 0.135
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Plum
Plum
Contains more Water +10.2%
Contains more Protein +75%
Contains more Fats +40%
Contains more Carbs +280.7%
Contains more Other +23.3%
Equal in Water - 87.23
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Water +10.2%
Contains more Protein +75%
Contains more Fats +40%
Contains more Carbs +280.7%
Contains more Other +23.3%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Plum
Plum
Contains more Polyunsaturated fat +97.7%
Contains more Monounsaturated Fat +262.2%
Equal in Saturated Fat - 0.017
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +97.7%
Contains more Monounsaturated Fat +262.2%
Equal in Saturated Fat - 0.017

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

All nutrients comparison - raw data values

Nutrient Winter melon Plum Opinion
Net carbs 0.1g 10.02g Plum
Protein 0.4g 0.7g Plum
Fats 0.2g 0.28g Plum
Carbs 3g 11.42g Plum
Calories 13kcal 46kcal Plum
Fructose 3.07g Plum
Sugar 9.92g Winter melon
Fiber 2.9g 1.4g Winter melon
Calcium 19mg 6mg Winter melon
Iron 0.4mg 0.17mg Winter melon
Magnesium 10mg 7mg Winter melon
Phosphorus 19mg 16mg Winter melon
Potassium 6mg 157mg Plum
Sodium 111mg 0mg Plum
Zinc 0.61mg 0.1mg Winter melon
Copper 0.023mg 0.057mg Plum
Manganese 0.058mg 0.052mg Winter melon
Selenium 0.2µg 0µg Winter melon
Vitamin A 0IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.26mg Plum
Vitamin C 13mg 9.5mg Winter melon
Vitamin B1 0.04mg 0.028mg Winter melon
Vitamin B2 0.11mg 0.026mg Winter melon
Vitamin B3 0.4mg 0.417mg Plum
Vitamin B5 0.133mg 0.135mg Plum
Vitamin B6 0.035mg 0.029mg Winter melon
Folate 5µg 5µg
Vitamin K 6.4µg Plum
Tryptophan 0.002mg 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.009mg 0.016mg Plum
Methionine 0.003mg 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.016g 0.017g Winter melon
Monounsaturated Fat 0.037g 0.134g Plum
Polyunsaturated fat 0.087g 0.044g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Winter melon
9%
Plum
Minerals Daily Need Coverage Score
8%
Winter melon
6%
Plum

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 53)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 111mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.