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  6. Winter melon vs. Halibut raw

Winter melon vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between winter melon and halibut raw

  • Winter melon has more vitamin C and fiber, while halibut raw has more vitamin D, selenium, vitamin B12, vitamin B6, phosphorus, and potassium.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.
  • The amount of saturated fat in winter melon is lower.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Fish, halibut, Greenland, raw.

Infographic

Winter melon vs Halibut raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +52.5%
Contains more ManganeseManganese +383.3%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +4366.7%
Contains more IronIron +65%
Contains more CopperCopper +30.4%
Contains more PhosphorusPhosphorus +763.2%
Contains less SodiumSodium -27.9%
Contains more SeleniumSelenium +18150%

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%
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winter melon Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 0.2µg 36.5µg 66%
Vitamin B12 0µg 1µg 42%
Vitamin B6 0.035mg 0.42mg 30%
Protein 0.4g 14.37g 28%
Fats 0.2g 13.84g 21%
Monounsaturated fat 0.037g 8.378g 21%
Phosphorus 19mg 164mg 21%
Cholesterol 0mg 46mg 15%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Saturated fat 0.016g 2.419g 11%
Choline 61.8mg 11%
Calories 13kcal 186kcal 9%
Polyunsaturated fat 0.087g 1.367g 9%
Potassium 6mg 268mg 8%
Vitamin B3 0.4mg 1.5mg 7%
Vitamin E 0.73mg 5%
Magnesium 10mg 26mg 4%
Iron 0.4mg 0.66mg 3%
Vitamin B5 0.133mg 0.25mg 2%
Vitamin B2 0.11mg 0.08mg 2%
Vitamin B1 0.04mg 0.06mg 2%
Manganese 0.058mg 0.012mg 2%
Vitamin A 0µg 14µg 2%
Zinc 0.61mg 0.4mg 2%
Calcium 19mg 3mg 2%
Sodium 111mg 80mg 1%
Folate 5µg 1µg 1%
Copper 0.023mg 0.03mg 1%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.161mg 0%
Threonine 0.63mg 0%
Isoleucine 0.662mg 0%
Leucine 1.168mg 0%
Lysine 0.009mg 1.32mg 0%
Methionine 0.003mg 0.425mg 0%
Phenylalanine 0.561mg 0%
Valine 0.74mg 0%
Histidine 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.8%
Contains more ProteinProtein +3492.5%
Contains more FatsFats +6820%
Contains more OtherOther +406.7%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +22543.2%
Contains more Poly. FatPolyunsaturated fat +1471.3%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.