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Winter melon vs. Garlic — In-Depth Nutrition Comparison

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How are Winter melon and Garlic different?

  • Garlic is higher than Winter melon in Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Iron, Calcium, Vitamin B1, and Potassium.
  • Garlic covers your daily need of Vitamin B6 92% more than Winter melon.

Waxgourd, (chinese preserving melon), raw and Garlic, raw types were used in this article.

Infographic

Winter melon vs Garlic 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 Calcium +852.6%
Contains more Iron +325%
Contains more Magnesium +150%
Contains more Phosphorus +705.3%
Contains more Potassium +6583.3%
Contains less Sodium -84.7%
Contains more Zinc +90.2%
Contains more Copper +1200%
Contains more Manganese +2782.8%
Contains more Selenium +7000%
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 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +852.6%
Contains more Iron +325%
Contains more Magnesium +150%
Contains more Phosphorus +705.3%
Contains more Potassium +6583.3%
Contains less Sodium -84.7%
Contains more Zinc +90.2%
Contains more Copper +1200%
Contains more Manganese +2782.8%
Contains more Selenium +7000%

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.
:
9
Garlic
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +3428.6%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 13% 5%
Contains more Folate +66.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Vitamin B1 +400%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +348.1%
Contains more Vitamin B6 +3428.6%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +64%
Contains more Protein +1490%
Contains more Fats +150%
Contains more Carbs +1002%
Contains more Other +400%
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +64%
Contains more Protein +1490%
Contains more Fats +150%
Contains more Carbs +1002%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +186.2%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -82%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +186.2%

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 Garlic
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 Garlic Opinion
Net carbs 0.1g 30.96g Garlic
Protein 0.4g 6.36g Garlic
Fats 0.2g 0.5g Garlic
Carbs 3g 33.06g Garlic
Calories 13kcal 149kcal Garlic
Sugar 1g Winter melon
Fiber 2.9g 2.1g Winter melon
Calcium 19mg 181mg Garlic
Iron 0.4mg 1.7mg Garlic
Magnesium 10mg 25mg Garlic
Phosphorus 19mg 153mg Garlic
Potassium 6mg 401mg Garlic
Sodium 111mg 17mg Garlic
Zinc 0.61mg 1.16mg Garlic
Copper 0.023mg 0.299mg Garlic
Manganese 0.058mg 1.672mg Garlic
Selenium 0.2µg 14.2µg Garlic
Vitamin A 0IU 9IU Garlic
Vitamin E 0.08mg Garlic
Vitamin C 13mg 31.2mg Garlic
Vitamin B1 0.04mg 0.2mg Garlic
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.4mg 0.7mg Garlic
Vitamin B5 0.133mg 0.596mg Garlic
Vitamin B6 0.035mg 1.235mg Garlic
Folate 5µg 3µg Winter melon
Choline 23.2mg Garlic
Vitamin K 1.7µg Garlic
Tryptophan 0.002mg 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.009mg 0.273mg Garlic
Methionine 0.003mg 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.016g 0.089g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
41%
Garlic
Minerals Daily Need Coverage Score
8%
Winter melon
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.