Winter melon vs. Fruit salad — In-Depth Nutrition Comparison
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What are the main differences between winter melon and fruit salad?
- Winter melon is richer in vitamin C, fiber, and vitamin B2, yet fruit salad is richer in vitamin A.
- Fruit salad's daily need coverage for vitamin A is 12% higher.
- Winter melon has 22 times more sodium than fruit salad. Winter melon has 111mg of sodium, while fruit salad has 5mg.
We used Waxgourd, (chinese preserving melon), raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this comparison.
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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +72.7% |
| Contains more IronIron | +60% |
| Contains more ZincZinc | +335.7% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +1833.3% |
| Contains more CopperCopper | +117.4% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +160.3% |
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.
| Contains more Vitamin CVitamin C | +293.9% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B2Vitamin B2 | +685.7% |
| Contains more Vitamin B3Vitamin B3 | +12.4% |
| Contains more Vitamin B5Vitamin B5 | +150.9% |
| Contains more Vitamin B6Vitamin B6 | +29.6% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
0.51 g
Fats:
0.03 g
Carbs:
13.05 g
Water:
86.15 g
Other:
0.26 g
| Contains more FatsFats | +566.7% |
| Contains more WaterWater | +11.5% |
| Contains more OtherOther | +15.4% |
| Contains more ProteinProtein | +27.5% |
| Contains more CarbsCarbs | +335% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.004 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.011 g
| Contains more Mono. FatMonounsaturated fat | +640% |
| Contains more Poly. FatPolyunsaturated fat | +690.9% |
| Contains less Sat. FatSaturated fat | -75% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 13mg | 3.3mg | 11% |
| Fiber | 2.9g | 1g | 8% |
| Vitamin B2 | 0.11mg | 0.014mg | 7% |
| Sodium | 111mg | 5mg | 5% |
| Zinc | 0.61mg | 0.14mg | 4% |
| Manganese | 0.058mg | 0.151mg | 4% |
| Vitamin A | 0µg | 30µg | 3% |
| Carbs | 3g | 13.05g | 3% |
| Potassium | 6mg | 116mg | 3% |
| Copper | 0.023mg | 0.05mg | 3% |
| Vitamin B5 | 0.133mg | 0.053mg | 2% |
| Vitamin B1 | 0.04mg | 0.011mg | 2% |
| Calories | 13kcal | 50kcal | 2% |
| Iron | 0.4mg | 0.25mg | 2% |
| Phosphorus | 19mg | 14mg | 1% |
| Calcium | 19mg | 11mg | 1% |
| Polyunsaturated fat | 0.087g | 0.011g | 1% |
| Folate | 5µg | 3µg | 1% |
| Vitamin B6 | 0.035mg | 0.027mg | 1% |
| Protein | 0.4g | 0.51g | 0% |
| Fats | 0.2g | 0.03g | 0% |
| Net carbs | 0.1g | 12.05g | N/A |
| Magnesium | 10mg | 8mg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B3 | 0.4mg | 0.356mg | 0% |
| Saturated fat | 0.016g | 0.004g | 0% |
| Monounsaturated fat | 0.037g | 0.005g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
3%
Minerals Daily Need Coverage Score
8%
8%
Comparison summary
Which food is richer in minerals?
Winter melon is relatively richer in minerals
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Fruit salad contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Fruit salad is lower in Saturated fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)