Winter melon vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are Winter melon and Jerusalem artichoke different?
- Winter melon is higher in Vitamin C, and Fiber, however, Jerusalem artichoke is richer in Iron, Vitamin B1, Copper, Potassium, Phosphorus, Vitamin B3, and Vitamin B5.
- Daily need coverage for Iron from Jerusalem artichoke is 38% higher.
- Winter melon contains 28 times more Sodium than Jerusalem artichoke. While Winter melon contains 111mg of Sodium, Jerusalem artichoke contains only 4mg.
Waxgourd, (chinese preserving melon), raw and Jerusalem-artichokes, raw are the varieties used 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
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Calcium
+35.7%
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Zinc
+408.3%
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Iron
+750%
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Magnesium
+70%
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Phosphorus
+310.5%
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Potassium
+7050%
Contains
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Sodium
-96.4%
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Copper
+508.7%
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Selenium
+250%
Equal in Manganese - 0.06
Contains
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Calcium
+35.7%
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Zinc
+408.3%
Contains
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Iron
+750%
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Magnesium
+70%
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Phosphorus
+310.5%
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Potassium
+7050%
Contains
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Sodium
-96.4%
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Copper
+508.7%
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Selenium
+250%
Equal in Manganese - 0.06
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.
:
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Vitamin C
+225%
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Vitamin B2
+83.3%
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Vitamin A
+∞%
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Vitamin B1
+400%
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Vitamin B3
+225%
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Vitamin B5
+198.5%
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Vitamin B6
+120%
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Folate
+160%
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Vitamin C
+225%
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Vitamin B2
+83.3%
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Vitamin A
+∞%
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Vitamin B1
+400%
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Vitamin B3
+225%
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Vitamin B5
+198.5%
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Vitamin B6
+120%
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Folate
+160%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+1900%
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Water
+23.2%
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Protein
+400%
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Carbs
+481.3%
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Other
+746.7%
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
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Fats
+1900%
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Water
+23.2%
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Protein
+400%
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Carbs
+481.3%
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Other
+746.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+825%
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Polyunsaturated fat
+8600%
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Saturated Fat
-100%
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
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Monounsaturated Fat
+825%
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Polyunsaturated fat
+8600%
Contains
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Saturated Fat
-100%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.1g | 15.84g |
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| Protein | 0.4g | 2g |
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| Fats | 0.2g | 0.01g |
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| Carbs | 3g | 17.44g |
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| Calories | 13kcal | 73kcal |
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| Sugar | 9.6g |
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| Fiber | 2.9g | 1.6g |
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| Calcium | 19mg | 14mg |
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| Iron | 0.4mg | 3.4mg |
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| Magnesium | 10mg | 17mg |
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| Phosphorus | 19mg | 78mg |
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| Potassium | 6mg | 429mg |
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| Sodium | 111mg | 4mg |
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| Zinc | 0.61mg | 0.12mg |
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| Copper | 0.023mg | 0.14mg |
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| Manganese | 0.058mg | 0.06mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.19mg |
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| Vitamin C | 13mg | 4mg |
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| Vitamin B1 | 0.04mg | 0.2mg |
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| Vitamin B2 | 0.11mg | 0.06mg |
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| Vitamin B3 | 0.4mg | 1.3mg |
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| Vitamin B5 | 0.133mg | 0.397mg |
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| Vitamin B6 | 0.035mg | 0.077mg |
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| Folate | 5µg | 13µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.002mg |
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| Lysine | 0.009mg |
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| Methionine | 0.003mg |
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| Saturated Fat | 0.016g | 0g |
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| Monounsaturated Fat | 0.037g | 0.004g |
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| Polyunsaturated fat | 0.087g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
8%
28%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 107mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Jerusalem artichoke is relatively richer in minerals
Which food is richer in vitamins?
Jerusalem artichoke is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)