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  6. Winter melon vs. Fajita

Winter melon vs. Fajita — In-Depth Nutrition Comparison

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What are the main differences between winter melon and fajita?

  • Winter melon is richer in vitamin C and fiber, yet fajita is richer in phosphorus, selenium, vitamin B3, vitamin B6, vitamin B12, and vitamin B5.
  • Fajita's daily need coverage for phosphorus is 37% higher.
  • Winter melon contains less sodium.

We used Waxgourd, (chinese preserving melon), raw and USDA Commodity, chicken fajita strips, frozen types in this comparison.

Infographic

Winter melon vs Fajita 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%
Fajita
Fajita
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +46.2%
Contains less SodiumSodium -86.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +4633.3%
Contains more IronIron +147.5%
Contains more CopperCopper +30.4%
Contains more ZincZinc +124.6%
Contains more PhosphorusPhosphorus +1357.9%
Contains more ManganeseManganese +13.8%
Contains more SeleniumSelenium +8250%

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%
Fajita
Fajita
9
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +1094.8%
Contains more Vitamin B5Vitamin B5 +445.9%
Contains more Vitamin B6Vitamin B6 +1005.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Winter melon Fajita DV% diff.
Phosphorus 19mg 277mg 37%
Protein 0.4g 18.56g 36%
Selenium 0.2µg 16.7µg 30%
Sodium 111mg 799mg 30%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.035mg 0.387mg 27%
Vitamin B3 0.4mg 4.779mg 27%
Vitamin B12 0µg 0.54µg 23%
Vitamin C 13mg 0mg 14%
Choline 67.8mg 12%
Fiber 2.9g 0g 12%
Vitamin B5 0.133mg 0.726mg 12%
Fats 0.2g 5.73g 9%
Potassium 6mg 284mg 8%
Vitamin B2 0.11mg 0.213mg 8%
Saturated fat 0.016g 1.596g 7%
Zinc 0.61mg 1.37mg 7%
Polyunsaturated fat 0.087g 1.089g 7%
Iron 0.4mg 0.99mg 7%
Monounsaturated fat 0.037g 2.333g 6%
Calories 13kcal 135kcal 6%
Vitamin B1 0.04mg 0.1mg 5%
Magnesium 10mg 22mg 3%
Vitamin E 0.22mg 1%
Copper 0.023mg 0.03mg 1%
Calcium 19mg 13mg 1%
Carbs 3g 2.23g 0%
Net carbs 0.1g 2.23g N/A
Manganese 0.058mg 0.066mg 0%
Vitamin K 0.2µg 0%
Folate 5µg 4µg 0%
Tryptophan 0.002mg 0.2mg 0%
Threonine 0.452mg 0%
Isoleucine 0.813mg 0%
Leucine 1.56mg 0%
Lysine 0.009mg 1.857mg 0%
Methionine 0.003mg 0.552mg 0%
Phenylalanine 0.763mg 0%
Valine 0.847mg 0%
Histidine 0.68mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g 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
Fajita
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more CarbsCarbs +34.5%
Contains more WaterWater +36.1%
Contains more ProteinProtein +4540%
Contains more FatsFats +2765%
Contains more OtherOther +860%

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
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +6205.4%
Contains more Poly. FatPolyunsaturated fat +1151.7%

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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

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.