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Winter melon vs. Sardine — In-Depth Nutrition Comparison

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Differences between winter melon and sardine

  • Winter melon has more vitamin C, while sardine has more vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Winter melon vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -63.8%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +1910.5%
Contains more PotassiumPotassium +6516.7%
Contains more IronIron +630%
Contains more CopperCopper +708.7%
Contains more ZincZinc +114.8%
Contains more PhosphorusPhosphorus +2478.9%
Contains more ManganeseManganese +86.2%
Contains more SeleniumSelenium +26250%

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%
Sardine
12
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +106.4%
Contains more Vitamin B3Vitamin B3 +1211.3%
Contains more Vitamin B5Vitamin B5 +382.7%
Contains more Vitamin B6Vitamin B6 +377.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +61.2%
Contains more ProteinProtein +6055%
Contains more FatsFats +5625%
Contains more OtherOther +1340%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +10356.8%
Contains more Poly. FatPolyunsaturated fat +5817.2%

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 Sardine
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winter melon Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 0.2µg 52.7µg 95%
Phosphorus 19mg 490mg 67%
Protein 0.4g 24.62g 48%
Cholesterol 0mg 142mg 47%
Calcium 19mg 382mg 36%
Polyunsaturated fat 0.087g 5.148g 34%
Iron 0.4mg 2.92mg 32%
Vitamin B3 0.4mg 5.245mg 30%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Copper 0.023mg 0.186mg 18%
Fats 0.2g 11.45g 17%
Choline 75mg 14%
Vitamin C 13mg 0mg 14%
Vitamin E 2.04mg 14%
Fiber 2.9g 0g 12%
Potassium 6mg 397mg 12%
Vitamin B5 0.133mg 0.642mg 10%
Vitamin B6 0.035mg 0.167mg 10%
Calories 13kcal 208kcal 10%
Monounsaturated fat 0.037g 3.869g 10%
Vitamin B2 0.11mg 0.227mg 9%
Sodium 111mg 307mg 9%
Saturated fat 0.016g 1.528g 7%
Magnesium 10mg 39mg 7%
Zinc 0.61mg 1.31mg 6%
Vitamin A 0µg 32µg 4%
Vitamin B1 0.04mg 0.08mg 3%
Vitamin K 2.6µg 2%
Manganese 0.058mg 0.108mg 2%
Folate 5µg 10µg 1%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Tryptophan 0.002mg 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 0.009mg 2.26mg 0%
Methionine 0.003mg 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

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

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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
119%
Sardine
Minerals Daily Need Coverage Score
8%
Winter melon
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 196mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 1.512g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $7)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.