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  6. Winter melon vs. Cookie dough

Winter melon vs. Cookie dough — In-Depth Nutrition Comparison

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A recap on differences between winter melon and cookie dough

  • Winter melon has more vitamin C; however, cookie dough is higher in manganese, iron, selenium, vitamin B1, phosphorus, copper, and vitamin B3.
  • Cookie dough covers your daily manganese needs 31% more than winter melon.
  • Winter melon has less saturated fat.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Cookies, oatmeal, refrigerated dough.

Infographic

Winter melon vs Cookie dough 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.
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains less SodiumSodium -62.2%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +2350%
Contains more IronIron +435%
Contains more CopperCopper +378.3%
Contains more PhosphorusPhosphorus +447.4%
Contains more ManganeseManganese +1219%
Contains more SeleniumSelenium +4450%
~equal in Zinc ~0.64mg

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +485%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +366.3%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Cookie dough DV% diff.
Manganese 0.058mg 0.765mg 31%
Fats 0.2g 18.9g 29%
Monounsaturated fat 0.037g 10.531g 26%
Iron 0.4mg 2.14mg 22%
Saturated fat 0.016g 4.751g 22%
Calories 13kcal 424kcal 21%
Carbs 3g 59.1g 19%
Polyunsaturated fat 0.087g 2.592g 17%
Selenium 0.2µg 9.1µg 16%
Vitamin B1 0.04mg 0.234mg 16%
Vitamin C 13mg 0mg 14%
Phosphorus 19mg 104mg 12%
Copper 0.023mg 0.11mg 10%
Protein 0.4g 5.4g 10%
Vitamin B3 0.4mg 1.865mg 9%
Cholesterol 0mg 24mg 8%
Folate 5µg 35µg 8%
Sodium 111mg 294mg 8%
Vitamin B5 0.133mg 0.372mg 5%
Magnesium 10mg 28mg 4%
Potassium 6mg 147mg 4%
Vitamin B2 0.11mg 0.148mg 3%
Vitamin B12 0µg 0.04µg 2%
Fiber 2.9g 2.5g 2%
Calcium 19mg 31mg 1%
Net carbs 0.1g 56.6g N/A
Zinc 0.61mg 0.64mg 0%
Vitamin A 0µg 4µg 0%
Vitamin B6 0.035mg 0.041mg 0%
Tryptophan 0.002mg 0.088mg 0%
Threonine 0.177mg 0%
Isoleucine 0.227mg 0%
Leucine 0.414mg 0%
Lysine 0.009mg 0.257mg 0%
Methionine 0.003mg 0.122mg 0%
Phenylalanine 0.278mg 0%
Valine 0.291mg 0%
Histidine 0.125mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g 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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +528.1%
Contains more ProteinProtein +1250%
Contains more FatsFats +9350%
Contains more CarbsCarbs +1870%
Contains more OtherOther +333.3%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +28362.2%
Contains more Poly. FatPolyunsaturated fat +2879.3%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.