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  6. Winter melon vs. Muffin

Winter melon vs. Muffin — In-Depth Nutrition Comparison

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What are the differences between winter melon and muffin?

  • Winter melon is higher in vitamin C, yet muffin is higher in phosphorus, manganese, selenium, iron, folate, and vitamin B1.
  • Muffin's daily need coverage for phosphorus is 18% more.
  • Winter melon has 14 times more vitamin C than muffin. While winter melon has 13mg of vitamin C, muffin has only 0.9mg.
  • The amount of sodium in winter melon is lower.

We used Waxgourd, (chinese preserving melon), raw and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this article.

Infographic

Winter melon vs Muffin 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%
Muffin
Muffin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more ZincZinc +64.9%
Contains less SodiumSodium -67%
Contains more CalciumCalcium +131.6%
Contains more PotassiumPotassium +1916.7%
Contains more IronIron +225%
Contains more CopperCopper +160.9%
Contains more PhosphorusPhosphorus +668.4%
Contains more ManganeseManganese +674.1%
Contains more SeleniumSelenium +4000%
~equal in Magnesium ~10mg

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%
Muffin
Muffin
12
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +1344.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +254.5%
Contains more Vitamin B5Vitamin B5 +253.4%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +860%

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
Muffin
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +285%
Contains more ProteinProtein +1022.5%
Contains more FatsFats +7935%
Contains more CarbsCarbs +1666.7%
Contains more OtherOther +393.3%

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
Muffin
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +12932.4%
Contains more Poly. FatPolyunsaturated fat +9213.8%

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

All nutrients comparison - raw data values

Nutrient Winter melon Muffin DV% diff.
Polyunsaturated fat 0.087g 8.103g 53%
Vitamin K 39.2µg 33%
Fats 0.2g 16.07g 24%
Calories 13kcal 375kcal 18%
Phosphorus 19mg 146mg 18%
Choline 92.5mg 17%
Manganese 0.058mg 0.449mg 17%
Carbs 3g 53g 17%
Selenium 0.2µg 8.2µg 15%
Saturated fat 0.016g 2.844g 13%
Vitamin C 13mg 0.9mg 13%
Monounsaturated fat 0.037g 4.822g 12%
Vitamin E 1.63mg 11%
Iron 0.4mg 1.3mg 11%
Vitamin B1 0.04mg 0.168mg 11%
Folate 5µg 48µg 11%
Cholesterol 0mg 30mg 10%
Sodium 111mg 336mg 10%
Protein 0.4g 4.49g 8%
Vitamin B12 0µg 0.16µg 7%
Vitamin B5 0.133mg 0.47mg 7%
Fiber 2.9g 1.1g 7%
Starch 16.31g 7%
Vitamin B3 0.4mg 1.418mg 6%
Vitamin B2 0.11mg 0.163mg 4%
Copper 0.023mg 0.06mg 4%
Potassium 6mg 121mg 3%
Calcium 19mg 44mg 3%
Vitamin A 0µg 21µg 2%
Fructose 1.21g 2%
Zinc 0.61mg 0.37mg 2%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 0.1g 51.9g N/A
Magnesium 10mg 10mg 0%
Sugar 31.47g N/A
Vitamin B6 0.035mg 0.04mg 0%
Trans fat 0g 0.2g N/A
Tryptophan 0.002mg 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.009mg 0.199mg 0%
Methionine 0.003mg 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Muffin
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
30%
Muffin
Minerals Daily Need Coverage Score
8%
Winter melon
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 31.47g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 2.828g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Muffin
Muffin is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.