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  6. Winter melon vs. Hamburger

Winter melon vs. Hamburger — In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Hamburger

  • Winter melon has more Vitamin C, while Hamburger has more Vitamin B12, Vitamin B3, Iron, Zinc, Phosphorus, and Vitamin B1.
  • Hamburger covers your daily need of Vitamin B12 60% more than Winter melon.
  • The amount of Sodium in Winter melon is lower.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Winter melon vs Hamburger 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.
Winter melon
Winter melon
2
:
8
Hamburger
Hamburger
Contains less Sodium -73.2%
Contains more Calcium +436.8%
Contains more Iron +620%
Contains more Magnesium +100%
Contains more Phosphorus +615.8%
Contains more Potassium +3666.7%
Contains more Zinc +370.5%
Contains more Copper +295.7%
Contains more Manganese +274.1%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Hamburger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 108% 15% 59% 20% 54% 79% 31% 29% 0%
Contains less Sodium -73.2%
Contains more Calcium +436.8%
Contains more Iron +620%
Contains more Magnesium +100%
Contains more Phosphorus +615.8%
Contains more Potassium +3666.7%
Contains more Zinc +370.5%
Contains more Copper +295.7%
Contains more Manganese +274.1%

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.
Winter melon
Winter melon
2
:
7
Hamburger
Hamburger
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.5%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +1241.3%
Contains more Vitamin B5 +133.1%
Contains more Vitamin B6 +480%
Contains more Folate +1020%
Contains more Vitamin B12 +∞%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Hamburger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 55% 58% 101% 19% 47% 43% 180% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +442.5%
Contains more Vitamin B2 +127.3%
Contains more Vitamin B3 +1241.3%
Contains more Vitamin B5 +133.1%
Contains more Vitamin B6 +480%
Contains more Folate +1020%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Hamburger
Hamburger
Contains more Water +125.2%
Contains more Protein +4170%
Contains more Fats +7080%
Contains more Carbs +703.3%
Contains more Other +496.7%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Hamburger
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more Water +125.2%
Contains more Protein +4170%
Contains more Fats +7080%
Contains more Carbs +703.3%
Contains more Other +496.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Hamburger
Hamburger
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +14751.4%
Contains more Polyunsaturated fat +336.8%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Hamburger
46% 50% 3%
Saturated Fat: 5.096 g
Monounsaturated Fat: 5.495 g
Polyunsaturated fat: 0.38 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +14751.4%
Contains more Polyunsaturated fat +336.8%

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 Hamburger
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Hamburger Opinion
Net carbs 0.1g 23.2g Hamburger
Protein 0.4g 17.08g Hamburger
Fats 0.2g 14.36g Hamburger
Carbs 3g 24.1g Hamburger
Calories 13kcal 295kcal Hamburger
Fructose 2.03g Hamburger
Sugar 4.15g Winter melon
Fiber 2.9g 0.9g Winter melon
Calcium 19mg 102mg Hamburger
Iron 0.4mg 2.88mg Hamburger
Magnesium 10mg 20mg Hamburger
Phosphorus 19mg 136mg Hamburger
Potassium 6mg 226mg Hamburger
Sodium 111mg 414mg Winter melon
Zinc 0.61mg 2.87mg Hamburger
Copper 0.023mg 0.091mg Hamburger
Manganese 0.058mg 0.217mg Hamburger
Selenium 0.2µg Winter melon
Vitamin C 13mg 0mg Winter melon
Vitamin B1 0.04mg 0.217mg Hamburger
Vitamin B2 0.11mg 0.25mg Hamburger
Vitamin B3 0.4mg 5.365mg Hamburger
Vitamin B5 0.133mg 0.31mg Hamburger
Vitamin B6 0.035mg 0.203mg Hamburger
Folate 5µg 56µg Hamburger
Vitamin B12 0µg 1.44µg Hamburger
Tryptophan 0.002mg 0.206mg Hamburger
Threonine 0.666mg Hamburger
Isoleucine 0.716mg Hamburger
Leucine 1.319mg Hamburger
Lysine 0.009mg 1.226mg Hamburger
Methionine 0.003mg 0.37mg Hamburger
Phenylalanine 0.677mg Hamburger
Valine 0.823mg Hamburger
Histidine 0.505mg Hamburger
Cholesterol 0mg 47mg Winter melon
Trans Fat 0g 0.814g Winter melon
Saturated Fat 0.016g 5.096g Winter melon
Monounsaturated Fat 0.037g 5.495g Hamburger
Polyunsaturated fat 0.087g 0.38g Hamburger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Hamburger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Winter melon
42%
Hamburger
Minerals Daily Need Coverage Score
8%
Winter melon
42%
Hamburger

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 303mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 5.08g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Hamburger
Hamburger is relatively richer in minerals
Which food is richer in vitamins?
Hamburger
Hamburger is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.