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Winter melon vs. Corn — In-Depth Nutrition Comparison

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Differences between winter melon and corn

  • Winter melon has more vitamin C, while corn has more vitamin B5, phosphorus, vitamin B3, vitamin B6, potassium, and vitamin A.
  • Corn's daily need coverage for vitamin B5 is 13% higher.
  • Corn contains 111 times less sodium than winter melon. Winter melon contains 111mg of sodium, while corn contains 1mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Winter melon vs Corn 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%
Corn
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +533.3%
Contains more MagnesiumMagnesium +160%
Contains more PotassiumPotassium +3533.3%
Contains more IronIron +12.5%
Contains more CopperCopper +113%
Contains more PhosphorusPhosphorus +305.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +187.9%
~equal in Zinc ~0.62mg
~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%
Corn
9
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
Contains more Vitamin CVitamin C +136.4%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.5%
Contains more Vitamin B3Vitamin B3 +320.8%
Contains more Vitamin B5Vitamin B5 +495.5%
Contains more Vitamin B6Vitamin B6 +297.1%
Contains more FolateFolate +360%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Corn DV% diff.
Vitamin B5 0.133mg 0.792mg 13%
Phosphorus 19mg 77mg 8%
Vitamin C 13mg 5.5mg 8%
Vitamin B6 0.035mg 0.139mg 8%
Vitamin B3 0.4mg 1.683mg 8%
Carbs 3g 20.98g 6%
Potassium 6mg 218mg 6%
Protein 0.4g 3.41g 6%
Choline 29.1mg 5%
Folate 5µg 23µg 5%
Manganese 0.058mg 0.167mg 5%
Sodium 111mg 1mg 5%
Calories 13kcal 96kcal 4%
Vitamin B2 0.11mg 0.057mg 4%
Vitamin B1 0.04mg 0.093mg 4%
Magnesium 10mg 26mg 4%
Starch 7.17g 3%
Polyunsaturated fat 0.087g 0.603g 3%
Copper 0.023mg 0.049mg 3%
Calcium 19mg 3mg 2%
Fats 0.2g 1.5g 2%
Fiber 2.9g 2.4g 2%
Saturated fat 0.016g 0.197g 1%
Monounsaturated fat 0.037g 0.374g 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.09mg 1%
Iron 0.4mg 0.45mg 1%
Fructose 0.79g 1%
Net carbs 0.1g 18.58g N/A
Sugar 4.54g N/A
Zinc 0.61mg 0.62mg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.002mg 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.009mg 0.141mg 0%
Methionine 0.003mg 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 0%

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
Corn
4
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +30.9%
Contains more ProteinProtein +752.5%
Contains more FatsFats +650%
Contains more CarbsCarbs +599.3%
Contains more OtherOther +133.3%

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
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +910.8%
Contains more Poly. FatPolyunsaturated fat +593.1%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.