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Winter melon vs. Kiwi — In-Depth Nutrition Comparison

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Differences between winter melon and kiwi

  • Winter melon has more vitamin B2, while kiwi has more vitamin C, copper, and potassium.
  • Kiwi's daily need coverage for vitamin C is 89% higher.
  • Kiwi contains 37 times less sodium than winter melon. Winter melon contains 111mg of sodium, while kiwi contains 3mg.

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

Infographic

Winter melon vs Kiwi 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%
Kiwi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +29%
Contains more ZincZinc +335.7%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +5100%
Contains more CopperCopper +465.2%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +69%
~equal in Selenium ~0.2µg

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%
Kiwi
8
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin CVitamin C +613.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +80%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more WaterWater +15.7%
Contains more ProteinProtein +185%
Contains more FatsFats +160%
Contains more CarbsCarbs +388.7%
Contains more OtherOther +103.3%

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
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +229.9%

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

All nutrients comparison - raw data values

Nutrient Winter melon Kiwi DV% diff.
Vitamin C 13mg 92.7mg 89%
Vitamin K 40.3µg 34%
Copper 0.023mg 0.13mg 12%
Vitamin E 1.46mg 10%
Potassium 6mg 312mg 9%
Vitamin B2 0.11mg 0.025mg 7%
Fructose 4.35g 5%
Folate 5µg 25µg 5%
Sodium 111mg 3mg 5%
Zinc 0.61mg 0.14mg 4%
Carbs 3g 14.66g 4%
Vitamin B6 0.035mg 0.063mg 2%
Manganese 0.058mg 0.098mg 2%
Calories 13kcal 61kcal 2%
Phosphorus 19mg 34mg 2%
Calcium 19mg 34mg 2%
Magnesium 10mg 17mg 2%
Polyunsaturated fat 0.087g 0.287g 1%
Vitamin B5 0.133mg 0.183mg 1%
Choline 7.8mg 1%
Protein 0.4g 1.14g 1%
Iron 0.4mg 0.31mg 1%
Vitamin B1 0.04mg 0.027mg 1%
Fats 0.2g 0.52g 0%
Net carbs 0.1g 11.66g N/A
Sugar 8.99g N/A
Fiber 2.9g 3g 0%
Vitamin A 0µg 4µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.4mg 0.341mg 0%
Saturated fat 0.016g 0.029g 0%
Monounsaturated fat 0.037g 0.047g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.009mg 0.061mg 0%
Methionine 0.003mg 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Kiwi
Low Calories diet ok
Low Fats diet ok
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
39%
Kiwi
Minerals Daily Need Coverage Score
8%
Winter melon
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 58)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 108mg)
Which food is richer in minerals?
Kiwi
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.