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Winter melon vs Ginger - In-Depth Nutrition Comparison

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How are Winter melon and Ginger different?

  • Winter melon is higher in Vitamin C, and Vitamin B2, however Ginger is richer in Copper, Potassium, Vitamin B6, Magnesium, and Manganese.
  • Daily need coverage for Copper from Ginger is 23% higher.
  • Winter melon contains 9 times more Sodium than Ginger. While Winter melon contains 111mg of Sodium, Ginger contains only 13mg.

Waxgourd, (chinese preserving melon), raw and Ginger root, raw are the varieties used in this article.

Infographic

Winter melon vs Ginger 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 Calcium +18.8%
Contains more Zinc +79.4%
Contains more Iron +50%
Contains more Potassium +6816.7%
Contains more Magnesium +330%
Contains more Copper +882.6%
Contains more Phosphorus +78.9%
Contains less Sodium -88.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 5% 37% 31% 76% 10% 15% 2%
Contains more Calcium +18.8%
Contains more Zinc +79.4%
Contains more Iron +50%
Contains more Potassium +6816.7%
Contains more Magnesium +330%
Contains more Copper +882.6%
Contains more Phosphorus +78.9%
Contains less Sodium -88.3%

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
:
6
Ginger
Contains more Vitamin C +160%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +357.1%
Contains more Folate +120%
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 17% 0% 6% 0% 7% 8% 15% 13% 37% 0% 1% 9%
Contains more Vitamin C +160%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +223.5%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +52.6%
Contains more Vitamin B6 +357.1%
Contains more Folate +120%

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 Ginger
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Ginger Opinion
Calories 13kcal 80kcal Ginger
Protein 0.4g 1.82g Ginger
Fats 0.2g 0.75g Ginger
Vitamin C 13mg 5mg Winter melon
Net carbs 0.1g 15.77g Ginger
Carbs 3g 17.77g Ginger
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.6mg Ginger
Calcium 19mg 16mg Winter melon
Potassium 6mg 415mg Ginger
Magnesium 10mg 43mg Ginger
Sugar g 1.7g Winter melon
Fiber 2.9g 2g Winter melon
Copper 0.023mg 0.226mg Ginger
Zinc 0.61mg 0.34mg Winter melon
Starch g g
Phosphorus 19mg 34mg Ginger
Sodium 111mg 13mg Ginger
Vitamin A 0IU 0IU
Vitamin E mg 0.26mg Ginger
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.025mg Winter melon
Vitamin B2 0.11mg 0.034mg Winter melon
Vitamin B3 0.4mg 0.75mg Ginger
Vitamin B5 0.133mg 0.203mg Ginger
Vitamin B6 0.035mg 0.16mg Ginger
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Ginger
Folate 5µg 11µg Ginger
Trans Fat 0g 0g
Saturated Fat 0.016g 0.203g Winter melon
Monounsaturated Fat 0.037g 0.154g Ginger
Polyunsaturated fat 0.087g 0.154g Ginger
Tryptophan 0.002mg 0.012mg Ginger
Threonine mg 0.036mg Ginger
Isoleucine mg 0.051mg Ginger
Leucine mg 0.074mg Ginger
Lysine 0.009mg 0.057mg Ginger
Methionine 0.003mg 0.013mg Ginger
Phenylalanine mg 0.045mg Ginger
Valine mg 0.073mg Ginger
Histidine mg 0.03mg Ginger
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Ginger
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
9
Ginger
Mineral Summary Score
9
Winter melon
24
Ginger

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
11%
Ginger
Carbohydrates
3%
Winter melon
18%
Ginger
Fats
1%
Winter melon
3%
Ginger

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.187g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 98mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.