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Winter melon vs. Honey — In-Depth Nutrition Comparison

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How are winter melon and honey different?

  • Winter melon has more vitamin C, fiber, and vitamin B2 than honey.
  • Daily need coverage for vitamin C for winter melon is 14% higher.
  • Winter melon contains 28 times more sodium than honey. While winter melon contains 111mg of sodium, honey contains only 4mg.

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

Infographic

Winter melon vs Honey 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%
Honey
Honey
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +216.7%
Contains more ZincZinc +177.3%
Contains more PhosphorusPhosphorus +375%
Contains more PotassiumPotassium +766.7%
Contains more CopperCopper +56.5%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +37.9%
Contains more SeleniumSelenium +300%
~equal in Iron ~0.42mg

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%
Honey
Honey
1
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B3Vitamin B3 +230.6%
Contains more Vitamin B5Vitamin B5 +95.6%
Contains more Vitamin B6Vitamin B6 +45.8%
Contains more FolateFolate +150%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Honey DV% diff.
Fructose 40.94g 51%
Carbs 3g 82.4g 26%
Calories 13kcal 304kcal 15%
Vitamin C 13mg 0.5mg 14%
Fiber 2.9g 0.2g 11%
Vitamin B2 0.11mg 0.038mg 6%
Sodium 111mg 4mg 5%
Zinc 0.61mg 0.22mg 4%
Vitamin B1 0.04mg 0mg 3%
Magnesium 10mg 2mg 2%
Phosphorus 19mg 4mg 2%
Vitamin B3 0.4mg 0.121mg 2%
Copper 0.023mg 0.036mg 1%
Vitamin B5 0.133mg 0.068mg 1%
Polyunsaturated fat 0.087g 0g 1%
Folate 5µg 2µg 1%
Calcium 19mg 6mg 1%
Vitamin B6 0.035mg 0.024mg 1%
Potassium 6mg 52mg 1%
Selenium 0.2µg 0.8µg 1%
Manganese 0.058mg 0.08mg 1%
Protein 0.4g 0.3g 0%
Fats 0.2g 0g 0%
Net carbs 0.1g 82.2g N/A
Iron 0.4mg 0.42mg 0%
Sugar 82.12g N/A
Saturated fat 0.016g 0g 0%
Choline 2.2mg 0%
Monounsaturated fat 0.037g 0g 0%
Tryptophan 0.002mg 0.004mg 0%
Threonine 0.004mg 0%
Isoleucine 0.008mg 0%
Leucine 0.01mg 0%
Lysine 0.009mg 0.008mg 0%
Methionine 0.003mg 0.001mg 0%
Phenylalanine 0.011mg 0%
Valine 0.009mg 0%
Histidine 0.001mg 0%

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
Honey
Honey
1
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +33.3%
Contains more FatsFats +∞%
Contains more WaterWater +462%
Contains more OtherOther +50%
Contains more CarbsCarbs +2646.7%

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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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.