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  6. Winter melon vs. Plantain raw

Winter melon vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between winter melon and plantain raw

  • The amount of vitamin A, vitamin B6, potassium, copper, magnesium, and vitamin C in plantain raw is higher than in winter melon.
  • Plantain raw covers your daily vitamin A needs 23% more than winter melon.
  • Plantain raw has 28 times less sodium than winter melon. Winter melon has 111mg of sodium, while plantain raw has 4mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Plantains, raw.

Infographic

Winter melon vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +335.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +8216.7%
Contains more IronIron +50%
Contains more CopperCopper +252.2%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -96.4%
Contains more SeleniumSelenium +650%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +103.7%
Contains more Vitamin CVitamin C +41.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +754.3%
Contains more FolateFolate +340%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Plantain raw DV% diff.
Vitamin B6 0.035mg 0.299mg 20%
Potassium 6mg 499mg 15%
Carbs 3g 31.89g 10%
Copper 0.023mg 0.081mg 6%
Vitamin A 0µg 56µg 6%
Vitamin C 13mg 18.4mg 6%
Magnesium 10mg 37mg 6%
Sodium 111mg 4mg 5%
Calories 13kcal 122kcal 5%
Folate 5µg 22µg 4%
Zinc 0.61mg 0.14mg 4%
Vitamin B2 0.11mg 0.054mg 4%
Iron 0.4mg 0.6mg 3%
Manganese 0.058mg 3%
Vitamin B5 0.133mg 0.26mg 3%
Fiber 2.9g 2.3g 2%
Calcium 19mg 3mg 2%
Phosphorus 19mg 34mg 2%
Choline 13.5mg 2%
Selenium 0.2µg 1.5µg 2%
Protein 0.4g 1.3g 2%
Vitamin B3 0.4mg 0.686mg 2%
Saturated fat 0.016g 0.143g 1%
Vitamin K 0.7µg 1%
Vitamin B1 0.04mg 0.052mg 1%
Vitamin E 0.14mg 1%
Fats 0.2g 0.37g 0%
Net carbs 0.1g 29.59g N/A
Sugar 15g N/A
Monounsaturated fat 0.037g 0.032g 0%
Polyunsaturated fat 0.087g 0.069g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.009mg 0.06mg 0%
Methionine 0.003mg 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +47.2%
Contains more ProteinProtein +225%
Contains more FatsFats +85%
Contains more CarbsCarbs +963%
Contains more OtherOther +286.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +26.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.