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Winter melon vs. Crab meat — In-Depth Nutrition Comparison

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Significant differences between winter melon and crab meat

  • Winter melon has more fiber; however, crab meat is richer in vitamin B12, copper, selenium, zinc, phosphorus, magnesium, and folate.
  • Crab meat covers your daily vitamin B12 needs 479% more than winter melon.
  • Winter melon contains less sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Winter melon vs Crab meat 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +45%
Contains more MagnesiumMagnesium +530%
Contains more CalciumCalcium +210.5%
Contains more PotassiumPotassium +4266.7%
Contains more IronIron +90%
Contains more CopperCopper +5039.1%
Contains more ZincZinc +1149.2%
Contains more PhosphorusPhosphorus +1373.7%
Contains more SeleniumSelenium +19900%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin CVitamin C +71.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.5%
Contains more Vitamin B3Vitamin B3 +235%
Contains more Vitamin B5Vitamin B5 +200.8%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +920%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.9%
Contains more ProteinProtein +4737.5%
Contains more FatsFats +670%
Contains more OtherOther +420%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +516.1%

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 Crab meat
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winter melon Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.023mg 1.182mg 129%
Selenium 0.2µg 40µg 72%
Zinc 0.61mg 7.62mg 64%
Sodium 111mg 1072mg 42%
Protein 0.4g 19.35g 38%
Phosphorus 19mg 280mg 37%
Cholesterol 0mg 53mg 18%
Magnesium 10mg 63mg 13%
Folate 5µg 51µg 12%
Fiber 2.9g 0g 12%
Vitamin B6 0.035mg 0.18mg 11%
Potassium 6mg 262mg 8%
Vitamin C 13mg 7.6mg 6%
Vitamin B3 0.4mg 1.34mg 6%
Iron 0.4mg 0.76mg 5%
Vitamin B5 0.133mg 0.4mg 5%
Calories 13kcal 97kcal 4%
Vitamin B2 0.11mg 0.055mg 4%
Calcium 19mg 59mg 4%
Polyunsaturated fat 0.087g 0.536g 3%
Fats 0.2g 1.54g 2%
Vitamin B1 0.04mg 0.053mg 1%
Manganese 0.058mg 0.04mg 1%
Vitamin A 0µg 9µg 1%
Carbs 3g 0g 1%
Saturated fat 0.016g 0.133g 1%
Net carbs 0.1g 0g N/A
Monounsaturated fat 0.037g 0.185g 0%
Tryptophan 0.002mg 0.269mg 0%
Threonine 0.783mg 0%
Isoleucine 0.938mg 0%
Leucine 1.536mg 0%
Lysine 0.009mg 1.684mg 0%
Methionine 0.003mg 0.545mg 0%
Phenylalanine 0.817mg 0%
Valine 0.91mg 0%
Histidine 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Crab meat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Winter melon
125%
Crab meat
Minerals Daily Need Coverage Score
8%
Winter melon
120%
Crab meat

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 53mg)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 961mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $12)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
Which food is richer in vitamins?
Crab meat
Crab meat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.