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  6. Winter melon vs. Ginger

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Ginger
Ginger
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +18.8%
Contains more ZincZinc +79.4%
Contains more MagnesiumMagnesium +330%
Contains more PotassiumPotassium +6816.7%
Contains more IronIron +50%
Contains more CopperCopper +882.6%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +294.8%
Contains more SeleniumSelenium +250%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Ginger
Ginger
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +223.5%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +52.6%
Contains more Vitamin B6Vitamin B6 +357.1%
Contains more FolateFolate +120%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Ginger
Ginger
4
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more WaterWater +21.8%
Contains more ProteinProtein +355%
Contains more FatsFats +275%
Contains more CarbsCarbs +492.3%
Contains more OtherOther +156.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Ginger
Ginger
2
40% 30% 30%
Saturated Fat: Sat. Fat 0.203 g
Monounsaturated Fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated Fat -92.1%
Contains more Mono. FatMonounsaturated Fat +316.2%
Contains more Poly. FatPolyunsaturated fat +77%

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 Ginger
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 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
Magnesium 10mg 43mg Ginger
Calcium 19mg 16mg Winter melon
Potassium 6mg 415mg Ginger
Iron 0.4mg 0.6mg Ginger
Sugar 1.7g Winter melon
Fiber 2.9g 2g Winter melon
Copper 0.023mg 0.226mg Ginger
Zinc 0.61mg 0.34mg Winter melon
Phosphorus 19mg 34mg Ginger
Sodium 111mg 13mg Ginger
Vitamin E 0.26mg Ginger
Manganese 0.058mg 0.229mg Ginger
Selenium 0.2µg 0.7µg Ginger
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 K 0.1µg Ginger
Folate 5µg 11µg Ginger
Choline 28.8mg Ginger
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 0.036mg Ginger
Isoleucine 0.051mg Ginger
Leucine 0.074mg Ginger
Lysine 0.009mg 0.057mg Ginger
Methionine 0.003mg 0.013mg Ginger
Phenylalanine 0.045mg Ginger
Valine 0.073mg Ginger
Histidine 0.03mg Ginger

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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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
9%
Ginger
Minerals Daily Need Coverage Score
8%
Winter melon
23%
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 - 10)
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 is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is richer in vitamins?
Ginger
Ginger 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. 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.