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Winter melon vs. Hummus — In-Depth Nutrition Comparison

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Differences between winter melon and hummus

  • Winter melon has more vitamin C, while hummus has more copper, manganese, iron, phosphorus, folate, magnesium, vitamin B6, fiber, and vitamin B1.
  • Hummus's daily need coverage for copper is 56% higher.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Hummus, commercial.

Infographic

Winter melon vs Hummus 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%
Hummus
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains less SodiumSodium -70.7%
Contains more MagnesiumMagnesium +610%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +3700%
Contains more IronIron +510%
Contains more CopperCopper +2191.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +826.3%
Contains more ManganeseManganese +1232.8%
Contains more SeleniumSelenium +1200%

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%
Hummus
4
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% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B6Vitamin B6 +471.4%
Contains more FolateFolate +1560%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.132mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Hummus DV% diff.
Copper 0.023mg 0.527mg 56%
Manganese 0.058mg 0.773mg 31%
Iron 0.4mg 2.44mg 26%
Polyunsaturated fat 0.087g 3.613g 24%
Phosphorus 19mg 176mg 22%
Folate 5µg 83µg 20%
Magnesium 10mg 71mg 15%
Protein 0.4g 7.9g 15%
Fats 0.2g 9.6g 14%
Vitamin C 13mg 0mg 14%
Vitamin B6 0.035mg 0.2mg 13%
Sodium 111mg 379mg 12%
Vitamin B1 0.04mg 0.18mg 12%
Fiber 2.9g 6g 12%
Zinc 0.61mg 1.83mg 11%
Monounsaturated fat 0.037g 4.039g 10%
Calories 13kcal 166kcal 8%
Potassium 6mg 228mg 7%
Saturated fat 0.016g 1.437g 6%
Selenium 0.2µg 2.6µg 4%
Vitamin B2 0.11mg 0.064mg 4%
Carbs 3g 14.29g 4%
Calcium 19mg 38mg 2%
Vitamin B3 0.4mg 0.582mg 1%
Net carbs 0.1g 8.29g N/A
Vitamin B5 0.133mg 0.132mg 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 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
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more WaterWater +44.3%
Contains more ProteinProtein +1875%
Contains more FatsFats +4700%
Contains more CarbsCarbs +376.3%
Contains more OtherOther +440%

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
Hummus
2
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +10816.2%
Contains more Poly. FatPolyunsaturated fat +4052.9%

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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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.