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Winter melon vs. Jujube — In-Depth Nutrition Comparison

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How are winter melon and jujube different?

  • Winter melon is higher in vitamin B2 and zinc; however, jujube is richer in vitamin C, potassium, and copper.
  • Daily need coverage for vitamin C for jujube is 62% higher.
  • Winter melon contains 37 times more sodium than jujube. While winter melon contains 111mg of sodium, jujube contains only 3mg.

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

Infographic

Winter melon vs Jujube 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%
Jujube
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Contains more ZincZinc +1120%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.5%
Contains more PotassiumPotassium +4066.7%
Contains more IronIron +20%
Contains more CopperCopper +217.4%
Contains more PhosphorusPhosphorus +21.1%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +44.8%
~equal in Magnesium ~10mg

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%
Jujube
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +430.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +131.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Jujube
3
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Contains more WaterWater +23.4%
Contains more ProteinProtein +200%
Contains more CarbsCarbs +574.3%
Contains more OtherOther +70%
~equal in Fats ~0.2g

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 Jujube
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Jujube DV% diff.
Vitamin C 13mg 69mg 62%
Fiber 2.9g 12%
Potassium 6mg 250mg 7%
Copper 0.023mg 0.073mg 6%
Carbs 3g 20.23g 6%
Vitamin B2 0.11mg 0.04mg 5%
Sodium 111mg 3mg 5%
Zinc 0.61mg 0.05mg 5%
Vitamin B6 0.035mg 0.081mg 4%
Vitamin B5 0.133mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Calories 13kcal 79kcal 3%
Protein 0.4g 1.2g 2%
Vitamin B1 0.04mg 0.02mg 2%
Iron 0.4mg 0.48mg 1%
Folate 5µg 1%
Phosphorus 19mg 23mg 1%
Manganese 0.058mg 0.084mg 1%
Polyunsaturated fat 0.087g 1%
Fats 0.2g 0.2g 0%
Net carbs 0.1g 20.23g N/A
Magnesium 10mg 10mg 0%
Calcium 19mg 21mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.2µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Jujube
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
8%
Winter melon
22%
Jujube
Minerals Daily Need Coverage Score
8%
Winter melon
10%
Jujube

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 108mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Jujube
Jujube is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.