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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Garlic
Contains more Iron +325%
Contains more Calcium +852.6%
Contains more Potassium +6583.3%
Contains more Magnesium +150%
Contains more Copper +1200%
Contains more Zinc +90.2%
Contains more Phosphorus +705.3%
Contains less Sodium -84.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +325%
Contains more Calcium +852.6%
Contains more Potassium +6583.3%
Contains more Magnesium +150%
Contains more Copper +1200%
Contains more Zinc +90.2%
Contains more Phosphorus +705.3%
Contains less Sodium -84.7%

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
:
8
Garlic
Contains more Folate +66.7%
Contains more Vitamin C +140%
Contains more Vitamin A +∞%
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 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 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Folate +66.7%
Contains more Vitamin C +140%
Contains more Vitamin A +∞%
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 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
43
Garlic
Mineral Summary Score
9
Winter melon
46
Garlic

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
38%
Garlic
Carbohydrates
3%
Winter melon
33%
Garlic
Fats
1%
Winter melon
2%
Garlic

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 Garlic
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 Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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)

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 Garlic Opinion
Calories 13 149 Garlic
Protein 0.4 6.36 Garlic
Fats 0.2 0.5 Garlic
Vitamin C 13 31.2 Garlic
Carbs 3 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 1.7 Garlic
Calcium 19 181 Garlic
Potassium 6 401 Garlic
Magnesium 10 25 Garlic
Sugars 1 Winter melon
Fiber 2.9 2.1 Winter melon
Copper 0.023 0.299 Garlic
Zinc 0.61 1.16 Garlic
Starch
Phosphorus 19 153 Garlic
Sodium 111 17 Garlic
Vitamin A 0 9 Garlic
Vitamin E 0.08 Garlic
Vitamin D 0 0
Vitamin B1 0.04 0.2 Garlic
Vitamin B2 0.11 0.11
Vitamin B3 0.4 0.7 Garlic
Vitamin B5 0.133 0.596 Garlic
Vitamin B6 0.035 1.235 Garlic
Vitamin B12 0 0
Vitamin K 1.7 Garlic
Folate 5 3 Winter melon
Trans Fat 0 0
Saturated Fat 0.016 0.089 Winter melon
Monounsaturated Fat 0.037 0.011 Winter melon
Polyunsaturated fat 0.087 0.249 Garlic
Tryptophan 0.002 0.066 Garlic
Threonine 0.157 Garlic
Isoleucine 0.217 Garlic
Leucine 0.308 Garlic
Lysine 0.009 0.273 Garlic
Methionine 0.003 0.076 Garlic
Phenylalanine 0.183 Garlic
Valine 0.291 Garlic
Histidine 0.113 Garlic
Fructose

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. 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.