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Winter melon vs. Cream pie — In-Depth Nutrition Comparison

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Summary of differences between winter melon and cream pie

  • Winter melon has more vitamin C and fiber, while cream pie has more iron, copper, selenium, and phosphorus.
  • Cream pie covers your daily need for saturated fat, 62% more than winter melon.
  • The amount of sodium in winter melon is lower.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Pie, chocolate creme, commercially prepared.

Infographic

Winter melon vs Cream pie 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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more ZincZinc +38.6%
Contains less SodiumSodium -58.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +2583.3%
Contains more IronIron +272.5%
Contains more CopperCopper +413%
Contains more PhosphorusPhosphorus +315.8%
Contains more ManganeseManganese +177.6%
Contains more SeleniumSelenium +2900%

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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +75%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +280%

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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more WaterWater +183.3%
Contains more ProteinProtein +937.5%
Contains more FatsFats +11105%
Contains more CarbsCarbs +1181.3%
Contains more OtherOther +260%

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% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +19727%
Contains more Poly. FatPolyunsaturated fat +1220.7%

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 Cream pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Cream pie DV% diff.
Saturated fat 0.016g 12.449g 57%
Fats 0.2g 22.41g 34%
Monounsaturated fat 0.037g 7.336g 18%
Calories 13kcal 353kcal 17%
Iron 0.4mg 1.49mg 14%
Vitamin C 13mg 0mg 14%
Carbs 3g 38.44g 12%
Selenium 0.2µg 6µg 11%
Copper 0.023mg 0.118mg 11%
Phosphorus 19mg 79mg 9%
Protein 0.4g 4.15g 8%
Fiber 2.9g 0.8g 8%
Vitamin K 9.5µg 8%
Vitamin E 1.09mg 7%
Sodium 111mg 266mg 7%
Polyunsaturated fat 0.087g 1.149g 7%
Potassium 6mg 161mg 5%
Calcium 19mg 66mg 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 0µg 46µg 5%
Cholesterol 0mg 12mg 4%
Manganese 0.058mg 0.161mg 4%
Vitamin B1 0.04mg 0.087mg 4%
Folate 5µg 19µg 4%
Choline 17.9mg 3%
Zinc 0.61mg 0.44mg 2%
Magnesium 10mg 19mg 2%
Vitamin B2 0.11mg 0.14mg 2%
Vitamin B5 0.133mg 0.232mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.035mg 0.02mg 1%
Vitamin B3 0.4mg 0.605mg 1%
Net carbs 0.1g 37.64g N/A
Vitamin D 0IU 3IU 0%
Sugar 27.39g N/A
Trans fat 0g 2.49g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Cream pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
14%
Cream pie
Minerals Daily Need Coverage Score
8%
Winter melon
28%
Cream pie

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 27.39g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 155mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 12.433g)
Which food is richer in minerals?
Cream pie
Cream pie is relatively richer in minerals
Which food is richer in vitamins?
Cream pie
Cream pie is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cream pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.