Winter melon vs. Ham — In-Depth Nutrition Comparison
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What are the differences between winter melon and ham?
- Winter melon is higher in vitamin C, yet ham is higher in vitamin B1, selenium, vitamin B6, vitamin B12, phosphorus, vitamin B3, and zinc.
- Ham's daily need coverage for vitamin B1 is 59% more.
- The amount of sodium in winter melon is lower.
We used Waxgourd, (chinese preserving melon), raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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 CalciumCalcium | +137.5% |
| Contains less SodiumSodium | -90.8% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +4683.3% |
| Contains more IronIron | +270% |
| Contains more CopperCopper | +243.5% |
| Contains more ZincZinc | +372.1% |
| Contains more PhosphorusPhosphorus | +931.6% |
| Contains more SeleniumSelenium | +9650% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1785% |
| Contains more Vitamin B2Vitamin B2 | +83.6% |
| Contains more Vitamin B3Vitamin B3 | +905.8% |
| Contains more Vitamin B5Vitamin B5 | +203% |
| Contains more Vitamin B6Vitamin B6 | +1042.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.04mg | 0.754mg | 60% |
| Sodium | 111mg | 1203mg | 47% |
| Protein | 0.4g | 20.93g | 41% |
| Selenium | 0.2µg | 19.5µg | 35% |
| Vitamin B6 | 0.035mg | 0.4mg | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Phosphorus | 19mg | 196mg | 25% |
| Vitamin B3 | 0.4mg | 4.023mg | 23% |
| Zinc | 0.61mg | 2.88mg | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Vitamin C | 13mg | 0mg | 14% |
| Iron | 0.4mg | 1.48mg | 14% |
| Fiber | 2.9g | 0g | 12% |
| Saturated fat | 0.016g | 1.81g | 8% |
| Potassium | 6mg | 287mg | 8% |
| Fats | 0.2g | 5.53g | 8% |
| Vitamin B2 | 0.11mg | 0.202mg | 7% |
| Calories | 13kcal | 145kcal | 7% |
| Monounsaturated fat | 0.037g | 2.62g | 6% |
| Copper | 0.023mg | 0.079mg | 6% |
| Vitamin B5 | 0.133mg | 0.403mg | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Polyunsaturated fat | 0.087g | 0.54g | 3% |
| Vitamin E | 0.25mg | 2% | |
| Calcium | 19mg | 8mg | 1% |
| Magnesium | 10mg | 14mg | 1% |
| Folate | 5µg | 3µg | 1% |
| Carbs | 3g | 1.5g | 1% |
| Net carbs | 0.1g | 1.5g | N/A |
| Manganese | 0.058mg | 0.054mg | 0% |
| Tryptophan | 0.002mg | 0.251mg | 0% |
| Threonine | 0.931mg | 0% | |
| Isoleucine | 0.918mg | 0% | |
| Leucine | 1.661mg | 0% | |
| Lysine | 0.009mg | 1.775mg | 0% |
| Methionine | 0.003mg | 0.553mg | 0% |
| Phenylalanine | 0.904mg | 0% | |
| Valine | 0.908mg | 0% | |
| Histidine | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +100% |
| Contains more WaterWater | +42% |
| Contains more ProteinProtein | +5132.5% |
| Contains more FatsFats | +2665% |
| Contains more OtherOther | +1356.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +6981.1% |
| Contains more Poly. FatPolyunsaturated fat | +520.7% |
