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  6. Winter melon vs. Crackers

Winter melon vs. Crackers — In-Depth Nutrition Comparison

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Important differences between winter melon and crackers

  • Winter melon has more vitamin C; however, crackers have more iron, phosphorus, vitamin B1, vitamin B2, vitamin B3, folate, and manganese.
  • Crackers' daily need coverage for iron is 45% more.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Crackers, standard snack-type, regular.

Infographic

Winter melon vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -84.7%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +531.6%
Contains more PotassiumPotassium +1866.7%
Contains more IronIron +907.5%
Contains more CopperCopper +352.2%
Contains more PhosphorusPhosphorus +1205.3%
Contains more ManganeseManganese +746.6%
Contains more SeleniumSelenium +3250%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +940%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +988%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +1740%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Crackers DV% diff.
Polyunsaturated fat 0.087g 13.137g 87%
Vitamin K 69.3µg 58%
Iron 0.4mg 4.03mg 45%
Fats 0.2g 26.43g 40%
Phosphorus 19mg 248mg 33%
Vitamin B1 0.04mg 0.416mg 31%
Sodium 111mg 726mg 27%
Vitamin B2 0.11mg 0.456mg 27%
Saturated fat 0.016g 5.562g 25%
Vitamin B3 0.4mg 4.352mg 25%
Calories 13kcal 510kcal 25%
Folate 5µg 92µg 22%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Carbs 3g 61.3g 19%
Manganese 0.058mg 0.491mg 19%
Monounsaturated fat 0.037g 6.553g 16%
Vitamin C 13mg 0mg 14%
Protein 0.4g 6.64g 12%
Selenium 0.2µg 6.7µg 12%
Calcium 19mg 120mg 10%
Copper 0.023mg 0.104mg 9%
Vitamin B5 0.133mg 0.417mg 6%
Potassium 6mg 118mg 3%
Vitamin B6 0.035mg 0.063mg 2%
Fiber 2.9g 2.3g 2%
Choline 9.6mg 2%
Magnesium 10mg 18mg 2%
Zinc 0.61mg 0.49mg 1%
Net carbs 0.1g 59g N/A
Sugar 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.002mg 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.009mg 0.103mg 0%
Methionine 0.003mg 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2960.5%
Contains more ProteinProtein +1560%
Contains more FatsFats +13115%
Contains more CarbsCarbs +1943.3%
Contains more OtherOther +730%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +17610.8%
Contains more Poly. FatPolyunsaturated fat +15000%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.