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  6. Winter melon vs. Mandarin orange

Winter melon vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between Winter melon and Mandarin orange

  • Winter melon has more Vitamin B2, while Mandarin orange has more Vitamin C.
  • Mandarin orange's daily need coverage for Vitamin C is 15% higher.
  • Mandarin orange contains 56 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Mandarin orange contains 2mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Tangerines, (mandarin oranges), raw.

Infographic

Winter melon vs Mandarin orange 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.
Winter melon
Winter melon
4
:
6
Mandarin orange
Mandarin orange
Contains more Iron +166.7%
Contains more Zinc +771.4%
Contains more Manganese +48.7%
Contains more Selenium +100%
Contains more Calcium +94.7%
Contains more Magnesium +20%
Contains more Potassium +2666.7%
Contains less Sodium -98.2%
Contains more Copper +82.6%
Equal in Phosphorus - 20
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Iron +166.7%
Contains more Zinc +771.4%
Contains more Manganese +48.7%
Contains more Selenium +100%
Contains more Calcium +94.7%
Contains more Magnesium +20%
Contains more Potassium +2666.7%
Contains less Sodium -98.2%
Contains more Copper +82.6%
Equal in Phosphorus - 20

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.
Winter melon
Winter melon
2
:
8
Mandarin orange
Mandarin orange
Contains more Vitamin B2 +205.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.4%
Contains more Vitamin B1 +45%
Contains more Vitamin B5 +62.4%
Contains more Vitamin B6 +122.9%
Contains more Folate +220%
Equal in Vitamin B3 - 0.376
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin B2 +205.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.4%
Contains more Vitamin B1 +45%
Contains more Vitamin B5 +62.4%
Contains more Vitamin B6 +122.9%
Contains more Folate +220%
Equal in Vitamin B3 - 0.376

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Mandarin orange
Mandarin orange
Contains more Water +12.8%
Contains more Protein +102.5%
Contains more Fats +55%
Contains more Carbs +344.7%
Contains more Other +23.3%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Water +12.8%
Contains more Protein +102.5%
Contains more Fats +55%
Contains more Carbs +344.7%
Contains more Other +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Mandarin orange
Mandarin orange
Contains less Saturated Fat -59%
Contains more Polyunsaturated fat +33.8%
Contains more Monounsaturated Fat +62.2%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains less Saturated Fat -59%
Contains more Polyunsaturated fat +33.8%
Contains more Monounsaturated Fat +62.2%

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 Mandarin orange
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Mandarin orange Opinion
Net carbs 0.1g 11.54g Mandarin orange
Protein 0.4g 0.81g Mandarin orange
Fats 0.2g 0.31g Mandarin orange
Carbs 3g 13.34g Mandarin orange
Calories 13kcal 53kcal Mandarin orange
Fructose 2.4g Mandarin orange
Sugar 10.58g Winter melon
Fiber 2.9g 1.8g Winter melon
Calcium 19mg 37mg Mandarin orange
Iron 0.4mg 0.15mg Winter melon
Magnesium 10mg 12mg Mandarin orange
Phosphorus 19mg 20mg Mandarin orange
Potassium 6mg 166mg Mandarin orange
Sodium 111mg 2mg Mandarin orange
Zinc 0.61mg 0.07mg Winter melon
Copper 0.023mg 0.042mg Mandarin orange
Manganese 0.058mg 0.039mg Winter melon
Selenium 0.2µg 0.1µg Winter melon
Vitamin A 0IU 681IU Mandarin orange
Vitamin A RAE 0µg 34µg Mandarin orange
Vitamin E 0.2mg Mandarin orange
Vitamin C 13mg 26.7mg Mandarin orange
Vitamin B1 0.04mg 0.058mg Mandarin orange
Vitamin B2 0.11mg 0.036mg Winter melon
Vitamin B3 0.4mg 0.376mg Winter melon
Vitamin B5 0.133mg 0.216mg Mandarin orange
Vitamin B6 0.035mg 0.078mg Mandarin orange
Folate 5µg 16µg Mandarin orange
Tryptophan 0.002mg 0.002mg
Threonine 0.016mg Mandarin orange
Isoleucine 0.017mg Mandarin orange
Leucine 0.028mg Mandarin orange
Lysine 0.009mg 0.032mg Mandarin orange
Methionine 0.003mg 0.002mg Winter melon
Phenylalanine 0.018mg Mandarin orange
Valine 0.021mg Mandarin orange
Histidine 0.011mg Mandarin orange
Saturated Fat 0.016g 0.039g Winter melon
Monounsaturated Fat 0.037g 0.06g Mandarin orange
Polyunsaturated fat 0.087g 0.065g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Winter melon
17%
Mandarin orange
Minerals Daily Need Coverage Score
8%
Winter melon
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 10.58g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 47)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 109mg)
Which food is richer in vitamins?
Mandarin orange
Mandarin orange is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.