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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
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
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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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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| 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 | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
39%
Minerals Daily Need Coverage Score
8%
14%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 58)
Which food is cheaper?
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 108mg)
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)