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  6. Winter melon vs. Fruit preserves

Winter melon vs. Fruit preserves — In-Depth Nutrition Comparison

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Significant differences between winter melon and fruit preserves

  • Winter melon has more fiber; however, fruit preserves are richer in copper.
  • Fruit preserves have 10 times less zinc than winter melon. Winter melon has 0.61mg of zinc, while fruit preserves have 0.06mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Jams and preserves.

Infographic

Winter melon vs Fruit preserves 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.
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +150%
Contains more ZincZinc +916.7%
Contains more ManganeseManganese +45%
Contains more PotassiumPotassium +1183.3%
Contains more IronIron +22.5%
Contains more CopperCopper +334.8%
Contains less SodiumSodium -71.2%
Contains more SeleniumSelenium +900%
~equal in Calcium ~20mg
~equal in Phosphorus ~19mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +47.7%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +565%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +120%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Fruit preserves DV% diff.
Carbs 3g 68.86g 22%
Calories 13kcal 278kcal 13%
Copper 0.023mg 0.1mg 9%
Fiber 2.9g 1.1g 7%
Zinc 0.61mg 0.06mg 5%
Vitamin C 13mg 8.8mg 5%
Vitamin B2 0.11mg 0.076mg 3%
Selenium 0.2µg 2µg 3%
Sodium 111mg 32mg 3%
Choline 10.2mg 2%
Folate 5µg 11µg 2%
Vitamin B5 0.133mg 0.02mg 2%
Vitamin B3 0.4mg 0.036mg 2%
Vitamin B1 0.04mg 0.016mg 2%
Potassium 6mg 77mg 2%
Polyunsaturated fat 0.087g 0g 1%
Vitamin E 0.12mg 1%
Manganese 0.058mg 0.04mg 1%
Iron 0.4mg 0.49mg 1%
Magnesium 10mg 4mg 1%
Vitamin B6 0.035mg 0.02mg 1%
Protein 0.4g 0.37g 0%
Fats 0.2g 0.07g 0%
Net carbs 0.1g 67.76g N/A
Calcium 19mg 20mg 0%
Sugar 48.5g N/A
Phosphorus 19mg 19mg 0%
Saturated fat 0.016g 0.01g 0%
Monounsaturated fat 0.037g 0.038g 0%
Tryptophan 0.002mg 0.008mg 0%
Threonine 0.023mg 0%
Isoleucine 0.017mg 0%
Leucine 0.037mg 0%
Lysine 0.009mg 0.03mg 0%
Methionine 0.003mg 0.001mg 0%
Phenylalanine 0.021mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more FatsFats +185.7%
Contains more WaterWater +215.4%
Contains more OtherOther +30.4%
Contains more CarbsCarbs +2195.3%
~equal in Protein ~0.37g

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -37.5%
~equal in Monounsaturated fat ~0.038g

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.