Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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
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.
Contains more Zinc +13%
Contains more Calcium +26.3%
Contains more Iron +435%
Contains more Magnesium +40%
Contains more Phosphorus +173.7%
Contains more Potassium +3266.7%
Contains less Sodium -98.2%
Contains more Copper +721.7%
Contains more Manganese +172.4%
Contains more Selenium +1050%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Zinc +13%
Contains more Calcium +26.3%
Contains more Iron +435%
Contains more Magnesium +40%
Contains more Phosphorus +173.7%
Contains more Potassium +3266.7%
Contains less Sodium -98.2%
Contains more Copper +721.7%
Contains more Manganese +172.4%
Contains more Selenium +1050%

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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +66.7%
Contains more Protein +450%
Contains more Carbs +29.3%
Contains more Other +93.3%
Equal in Water - 93.22
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +66.7%
Contains more Protein +450%
Contains more Carbs +29.3%
Contains more Other +93.3%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +74%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +74%

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 Garden asparagus
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Winter melon Garden asparagus Opinion
Net carbs 0.1g 1.78g Garden asparagus
Protein 0.4g 2.2g Garden asparagus
Fats 0.2g 0.12g Winter melon
Carbs 3g 3.88g Garden asparagus
Calories 13kcal 20kcal Garden asparagus
Fructose 1g Garden asparagus
Sugar 1.88g Winter melon
Fiber 2.9g 2.1g Winter melon
Calcium 19mg 24mg Garden asparagus
Iron 0.4mg 2.14mg Garden asparagus
Magnesium 10mg 14mg Garden asparagus
Phosphorus 19mg 52mg Garden asparagus
Potassium 6mg 202mg Garden asparagus
Sodium 111mg 2mg Garden asparagus
Zinc 0.61mg 0.54mg Winter melon
Copper 0.023mg 0.189mg Garden asparagus
Manganese 0.058mg 0.158mg Garden asparagus
Selenium 0.2µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 13mg 5.6mg Winter melon
Vitamin B1 0.04mg 0.143mg Garden asparagus
Vitamin B2 0.11mg 0.141mg Garden asparagus
Vitamin B3 0.4mg 0.978mg Garden asparagus
Vitamin B5 0.133mg 0.274mg Garden asparagus
Vitamin B6 0.035mg 0.091mg Garden asparagus
Folate 5µg 52µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.002mg 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.009mg 0.104mg Garden asparagus
Methionine 0.003mg 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.016g 0.04g Winter melon
Monounsaturated Fat 0.037g 0g Winter melon
Polyunsaturated fat 0.087g 0.05g Winter melon

Which food is preferable for your diet?

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

People also compare

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
9%
Winter melon
29%
Garden asparagus
Minerals Daily Need Coverage Score
8%
Winter melon
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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)

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. 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.