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Winter melon vs. Mousse — In-Depth Nutrition Comparison

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A recap on differences between winter melon and mousse

  • Winter melon has more vitamin C and fiber; however, mousse is higher in vitamin B12, phosphorus, selenium, vitamin A, vitamin B5, and calcium.
  • Mousse covers your daily cholesterol needs 47% more than winter melon.
  • Mousse contains 130 times less vitamin C than winter melon. Winter melon contains 13mg of vitamin C, while mousse contains 0.1mg.
  • Winter melon has less saturated fat.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Desserts, mousse, chocolate, prepared-from-recipe.

Infographic

Winter melon vs Mousse 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%
Mousse
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 29% 13% 21% 25% 17% 50% 5% 7.7% 40%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +405.3%
Contains more PotassiumPotassium +2283.3%
Contains more IronIron +37.5%
Contains more CopperCopper +226.1%
Contains more PhosphorusPhosphorus +515.8%
Contains less SodiumSodium -65.8%
Contains more SeleniumSelenium +3600%
~equal in Zinc ~0.64mg
~equal in Manganese ~0.059mg

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%
Mousse
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 0.33% 47% 10% 0% 11% 47% 2.7% 32% 13% 59% 4% 11% 0%
Contains more Vitamin CVitamin C +12900%
Contains more Vitamin B3Vitamin B3 +174%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B5Vitamin B5 +300.8%
Contains more Vitamin B6Vitamin B6 +65.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Choline ~mg

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
Mousse
4
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Contains more WaterWater +52.7%
Contains more ProteinProtein +935%
Contains more FatsFats +7900%
Contains more CarbsCarbs +435.7%
Contains more OtherOther +183.3%

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
Mousse
2
61% 33% 6%
Saturated fat: Sat. Fat 9.151 g
Monounsaturated fat: Mono. Fat 5.027 g
Polyunsaturated fat: Poly. Fat 0.879 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +13486.5%
Contains more Poly. FatPolyunsaturated fat +910.3%

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 Mousse
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winter melon Mousse DV% diff.
Cholesterol 0mg 140mg 47%
Saturated fat 0.016g 9.151g 42%
Fats 0.2g 16g 24%
Vitamin B12 0µg 0.47µg 20%
Vitamin A 0µg 140µg 16%
Phosphorus 19mg 117mg 14%
Vitamin C 13mg 0.1mg 14%
Selenium 0.2µg 7.4µg 13%
Monounsaturated fat 0.037g 5.027g 12%
Calories 13kcal 225kcal 11%
Fiber 2.9g 0.6g 9%
Vitamin B5 0.133mg 0.533mg 8%
Calcium 19mg 96mg 8%
Protein 0.4g 4.14g 7%
Vitamin B2 0.11mg 0.205mg 7%
Copper 0.023mg 0.075mg 6%
Polyunsaturated fat 0.087g 0.879g 5%
Carbs 3g 16.07g 4%
Potassium 6mg 143mg 4%
Vitamin E 0.51mg 3%
Sodium 111mg 38mg 3%
Folate 5µg 15µg 3%
Iron 0.4mg 0.55mg 2%
Caffeine 7mg 2%
Vitamin B3 0.4mg 0.146mg 2%
Vitamin B6 0.035mg 0.058mg 2%
Magnesium 10mg 20mg 2%
Vitamin K 1.6µg 1%
Net carbs 0.1g 15.47g N/A
Sugar 14.81g N/A
Zinc 0.61mg 0.64mg 0%
Manganese 0.058mg 0.059mg 0%
Vitamin B1 0.04mg 0.045mg 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Mousse
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Winter melon
18%
Mousse
Minerals Daily Need Coverage Score
8%
Winter melon
22%
Mousse

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 14.81g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 9.135g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 42)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2)
Which food contains less Sodium?
Mousse
Mousse contains less Sodium (difference - 73mg)
Which food is richer in minerals?
Mousse
Mousse is relatively richer in minerals
Which food is richer in vitamins?
Mousse
Mousse is relatively richer in vitamins

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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.