Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Winter melon vs Garden asparagus - In-Depth Nutrition Comparison

Compare

The main differences between Winter melon and Garden asparagus

  • Winter melon has more Vitamin C, however Garden asparagus has more Iron, Copper, Folate, Vitamin B1 and Potassium.
  • Daily need coverage for Iron from Garden asparagus is 22% higher.
  • Garden asparagus has 56 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Garden asparagus has 2mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Asparagus, raw.

Infographic

Winter melon vs Garden asparagus infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +13%
Contains more Iron +435%
Contains more Calcium +26.3%
Contains more Potassium +3266.7%
Contains more Magnesium +40%
Contains more Copper +721.7%
Contains more Phosphorus +173.7%
Contains less Sodium -98.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Contains more Zinc +13%
Contains more Iron +435%
Contains more Calcium +26.3%
Contains more Potassium +3266.7%
Contains more Magnesium +40%
Contains more Copper +721.7%
Contains more Phosphorus +173.7%
Contains less Sodium -98.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +132.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Contains more Vitamin C +132.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +144.5%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +160%
Contains more Folate +940%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
29
Garden asparagus
Mineral Summary Score
9
Winter melon
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
2%
Winter melon
13%
Garden asparagus
Carbohydrates
3%
Winter melon
4%
Garden asparagus
Fats
1%
Winter melon
1%
Garden asparagus

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Garden asparagus
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Garden asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 1.88g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Garden asparagus Opinion
Calories 13 20 Garden asparagus
Protein 0.4 2.2 Garden asparagus
Fats 0.2 0.12 Winter melon
Vitamin C 13 5.6 Winter melon
Carbs 3 3.88 Garden asparagus
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 2.14 Garden asparagus
Calcium 19 24 Garden asparagus
Potassium 6 202 Garden asparagus
Magnesium 10 14 Garden asparagus
Sugars 1.88 Winter melon
Fiber 2.9 2.1 Winter melon
Copper 0.023 0.189 Garden asparagus
Zinc 0.61 0.54 Winter melon
Starch
Phosphorus 19 52 Garden asparagus
Sodium 111 2 Garden asparagus
Vitamin A 0 756 Garden asparagus
Vitamin E 1.13 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.04 0.143 Garden asparagus
Vitamin B2 0.11 0.141 Garden asparagus
Vitamin B3 0.4 0.978 Garden asparagus
Vitamin B5 0.133 0.274 Garden asparagus
Vitamin B6 0.035 0.091 Garden asparagus
Vitamin B12 0 0
Vitamin K 41.6 Garden asparagus
Folate 5 52 Garden asparagus
Trans Fat 0 0
Saturated Fat 0.016 0.04 Winter melon
Monounsaturated Fat 0.037 0 Winter melon
Polyunsaturated fat 0.087 0.05 Winter melon
Tryptophan 0.002 0.027 Garden asparagus
Threonine 0.084 Garden asparagus
Isoleucine 0.075 Garden asparagus
Leucine 0.128 Garden asparagus
Lysine 0.009 0.104 Garden asparagus
Methionine 0.003 0.031 Garden asparagus
Phenylalanine 0.075 Garden asparagus
Valine 0.115 Garden asparagus
Histidine 0.049 Garden asparagus
Fructose 1 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.