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  6. Winter melon vs. Mackerel

Winter melon vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between winter melon and mackerel

  • The amount of vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, vitamin B2, magnesium, and vitamin B5 in mackerel is higher than in winter melon.
  • Mackerel covers your daily vitamin B12 needs 792% more than winter melon.
  • Winter melon contains less saturated fat.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Winter melon vs Mackerel 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +26.7%
Contains more ManganeseManganese +190%
Contains more MagnesiumMagnesium +870%
Contains more PotassiumPotassium +6583.3%
Contains more IronIron +292.5%
Contains more CopperCopper +308.7%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +1363.2%
Contains less SodiumSodium -25.2%
Contains more SeleniumSelenium +25700%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +3150%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +297.5%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +1612.5%
Contains more Vitamin B5Vitamin B5 +644.4%
Contains more Vitamin B6Vitamin B6 +1214.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Mackerel DV% diff.
Vitamin B12 0µg 19µg 792%
Selenium 0.2µg 51.6µg 93%
Protein 0.4g 23.85g 47%
Vitamin B3 0.4mg 6.85mg 40%
Phosphorus 19mg 278mg 37%
Vitamin B6 0.035mg 0.46mg 33%
Polyunsaturated fat 0.087g 4.3g 28%
Fats 0.2g 17.81g 27%
Cholesterol 0mg 75mg 25%
Vitamin B2 0.11mg 0.412mg 23%
Magnesium 10mg 97mg 21%
Saturated fat 0.016g 4.176g 19%
Monounsaturated fat 0.037g 7.006g 17%
Vitamin B5 0.133mg 0.99mg 17%
Iron 0.4mg 1.57mg 15%
Vitamin C 13mg 0.4mg 14%
Calories 13kcal 262kcal 12%
Fiber 2.9g 0g 12%
Potassium 6mg 401mg 12%
Vitamin B1 0.04mg 0.159mg 10%
Copper 0.023mg 0.094mg 8%
Vitamin A 0µg 54µg 6%
Zinc 0.61mg 0.94mg 3%
Manganese 0.058mg 0.02mg 2%
Sodium 111mg 83mg 1%
Folate 5µg 2µg 1%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Calcium 19mg 15mg 0%
Tryptophan 0.002mg 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 0.009mg 2.19mg 0%
Methionine 0.003mg 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +80.4%
Contains more ProteinProtein +5862.5%
Contains more FatsFats +8805%
Contains more OtherOther +1590%

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +18835.1%
Contains more Poly. FatPolyunsaturated fat +4842.5%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.