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Winter melon vs Garden asparagus - In-Depth Nutrition Comparison

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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
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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" 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%

Comparison summary table

Pay attention to 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 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
Calories 13kcal 20kcal Garden asparagus
Protein 0.4g 2.2g Garden asparagus
Fats 0.2g 0.12g Winter melon
Vitamin C 13mg 5.6mg Winter melon
Net carbs 0.1g 1.78g Garden asparagus
Carbs 3g 3.88g Garden asparagus
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 2.14mg Garden asparagus
Calcium 19mg 24mg Garden asparagus
Potassium 6mg 202mg Garden asparagus
Magnesium 10mg 14mg Garden asparagus
Sugar g 1.88g Winter melon
Fiber 2.9g 2.1g Winter melon
Copper 0.023mg 0.189mg Garden asparagus
Zinc 0.61mg 0.54mg Winter melon
Starch g g
Phosphorus 19mg 52mg Garden asparagus
Sodium 111mg 2mg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin E mg 1.13mg Garden asparagus
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 41.6µg Garden asparagus
Folate 5µg 52µg Garden asparagus
Trans Fat 0g 0g
Saturated Fat 0.016g 0.04g Winter melon
Monounsaturated Fat 0.037g 0g Winter melon
Polyunsaturated fat 0.087g 0.05g Winter melon
Tryptophan 0.002mg 0.027mg Garden asparagus
Threonine mg 0.084mg Garden asparagus
Isoleucine mg 0.075mg Garden asparagus
Leucine mg 0.128mg Garden asparagus
Lysine 0.009mg 0.104mg Garden asparagus
Methionine 0.003mg 0.031mg Garden asparagus
Phenylalanine mg 0.075mg Garden asparagus
Valine mg 0.115mg Garden asparagus
Histidine mg 0.049mg Garden asparagus
Fructose g 1g Garden asparagus

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
2%
Winter melon
13%
Garden asparagus
Carbohydrates
3%
Winter melon
4%
Garden asparagus
Fats
1%
Winter melon
1%
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

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 to 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.