Winter melon vs. Longan — In-Depth Nutrition Comparison
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A recap on differences between winter melon and longan
- Winter melon has more fiber and zinc; however, longan is higher in vitamin C, copper, and potassium.
- Longan covers your daily vitamin C needs 79% more than winter melon.
Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Longans, 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 CalciumCalcium | +1800% |
| Contains more IronIron | +207.7% |
| Contains more ZincZinc | +1120% |
| Contains more ManganeseManganese | +11.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +4333.3% |
| Contains more CopperCopper | +634.8% |
| Contains more PhosphorusPhosphorus | +10.5% |
| Contains less SodiumSodium | -100% |
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 | +29% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +546.2% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
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:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more FatsFats | +100% |
| Contains more WaterWater | +16.1% |
| Contains more ProteinProtein | +227.5% |
| Contains more CarbsCarbs | +404.7% |
| Contains more OtherOther | +133.3% |
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 13mg | 84mg | 79% |
| Copper | 0.023mg | 0.169mg | 16% |
| Potassium | 6mg | 266mg | 8% |
| Fiber | 2.9g | 1.1g | 7% |
| Sodium | 111mg | 0mg | 5% |
| Zinc | 0.61mg | 0.05mg | 5% |
| Carbs | 3g | 15.14g | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B6 | 0.035mg | 3% | |
| Iron | 0.4mg | 0.13mg | 3% |
| Calories | 13kcal | 60kcal | 2% |
| Protein | 0.4g | 1.31g | 2% |
| Calcium | 19mg | 1mg | 2% |
| Vitamin B2 | 0.11mg | 0.14mg | 2% |
| Folate | 5µg | 1% | |
| Polyunsaturated fat | 0.087g | 1% | |
| Vitamin B3 | 0.4mg | 0.3mg | 1% |
| Vitamin B1 | 0.04mg | 0.031mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 0.1g | 14.04g | N/A |
| Magnesium | 10mg | 10mg | 0% |
| Phosphorus | 19mg | 21mg | 0% |
| Selenium | 0.2µg | 0% | |
| Manganese | 0.058mg | 0.052mg | 0% |
| Saturated fat | 0.016g | 0% | |
| Monounsaturated fat | 0.037g | 0% | |
| Tryptophan | 0.002mg | 0% | |
| Threonine | 0.034mg | 0% | |
| Isoleucine | 0.026mg | 0% | |
| Leucine | 0.054mg | 0% | |
| Lysine | 0.009mg | 0.046mg | 0% |
| Methionine | 0.003mg | 0.013mg | 0% |
| Phenylalanine | 0.03mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.012mg | 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%
25%
Minerals Daily Need Coverage Score
8%
11%
Comparison summary
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 45)
Which food is cheaper?
Winter melon is cheaper (difference - $1.4)
Which food is richer in minerals?
Winter melon is relatively richer in minerals
Which food is richer in vitamins?
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Longan contains less Sodium (difference - 111mg)
Which food is lower in Saturated fat?
Longan is lower in Saturated fat (difference - 0.016g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)