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  6. Winter melon vs. Mackerel

Winter melon vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between winter melon and mackerel

  • The amount of vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, and potassium in mackerel is higher than in winter melon.
  • Mackerel covers your daily need for vitamin B12, 500% 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 Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +247.4%
Contains more PotassiumPotassium +8566.7%
Contains more IronIron +250%
Contains more CopperCopper +334.8%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +1236.8%
Contains more SeleniumSelenium +36600%

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +725%
Contains more Vitamin B6Vitamin B6 +1071.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Winter melon Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 111mg 4450mg 189%
Selenium 0.2µg 73.4µg 133%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Polyunsaturated fat 0.087g 6.21g 41%
Fats 0.2g 25.1g 38%
Protein 0.4g 18.5g 36%
Phosphorus 19mg 254mg 34%
Cholesterol 0mg 95mg 32%
Saturated fat 0.016g 7.148g 32%
Vitamin B6 0.035mg 0.41mg 29%
Monounsaturated fat 0.037g 8.32g 21%
Choline 101.6mg 18%
Vitamin B3 0.4mg 3.3mg 18%
Vitamin E 2.38mg 16%
Calories 13kcal 305kcal 15%
Potassium 6mg 520mg 15%
Vitamin C 13mg 0mg 14%
Iron 0.4mg 1.4mg 13%
Fiber 2.9g 0g 12%
Magnesium 10mg 60mg 12%
Copper 0.023mg 0.1mg 9%
Vitamin K 7.8µg 7%
Vitamin B2 0.11mg 0.19mg 6%
Vitamin A 0µg 47µg 5%
Calcium 19mg 66mg 5%
Zinc 0.61mg 1.1mg 4%
Manganese 0.058mg 3%
Folate 5µg 15µg 3%
Vitamin B5 0.133mg 3%
Vitamin B1 0.04mg 0.02mg 2%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +123.5%
Contains more ProteinProtein +4525%
Contains more FatsFats +12450%
Contains more OtherOther +4366.7%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +22386.5%
Contains more Poly. FatPolyunsaturated fat +7037.9%

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/168149/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.