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  6. Winter melon vs. Ladyfinger

Winter melon vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between winter melon and ladyfinger?

  • Winter melon is richer in vitamin C, yet ladyfinger is richer in iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Winter melon contains less saturated fat.

We used Waxgourd, (chinese preserving melon), raw and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Winter melon vs Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains less SodiumSodium -24.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +147.4%
Contains more PotassiumPotassium +1783.3%
Contains more IronIron +795%
Contains more CopperCopper +313%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +810.5%
Contains more ManganeseManganese +313.8%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +426%
Contains more Vitamin B5Vitamin B5 +739.1%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1440%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Iron 0.4mg 3.58mg 40%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.11mg 0.428mg 24%
Phosphorus 19mg 173mg 22%
Vitamin B5 0.133mg 1.116mg 20%
Protein 0.4g 10.6g 20%
Vitamin B1 0.04mg 0.284mg 20%
Carbs 3g 59.7g 19%
Vitamin A 0µg 167µg 19%
Folate 5µg 77µg 18%
Calories 13kcal 363kcal 18%
Saturated fat 0.016g 3.022g 14%
Fats 0.2g 9.1g 14%
Vitamin C 13mg 0mg 14%
Vitamin B3 0.4mg 2.104mg 11%
Polyunsaturated fat 0.087g 1.423g 9%
Monounsaturated fat 0.037g 3.745g 9%
Copper 0.023mg 0.095mg 8%
Manganese 0.058mg 0.24mg 8%
Fiber 2.9g 1g 8%
Vitamin B6 0.035mg 0.122mg 7%
Zinc 0.61mg 1.14mg 5%
Calcium 19mg 47mg 3%
Potassium 6mg 113mg 3%
Sodium 111mg 147mg 2%
Net carbs 0.1g 58.7g N/A
Magnesium 10mg 12mg 0%
Selenium 0.2µg 0%
Tryptophan 0.002mg 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.009mg 0.679mg 0%
Methionine 0.003mg 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +392.8%
Contains more ProteinProtein +2550%
Contains more FatsFats +4450%
Contains more CarbsCarbs +1890%
Contains more OtherOther +266.7%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +10021.6%
Contains more Poly. FatPolyunsaturated fat +1535.6%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.