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  6. Winter melon vs. Nectarine

Winter melon vs. Nectarine — In-Depth Nutrition Comparison

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The main differences between Winter melon and Nectarine

  • Winter melon has more Vitamin C, and Vitamin B2, however, Nectarine has more Copper, and Potassium.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Nectarines, raw.

Infographic

Winter melon vs Nectarine 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
6
:
4
Nectarine
Nectarine
Contains more Calcium +216.7%
Contains more Iron +42.9%
Contains more Magnesium +11.1%
Contains more Zinc +258.8%
Contains more Selenium +∞%
Contains more Phosphorus +36.8%
Contains more Potassium +3250%
Contains less Sodium -100%
Contains more Copper +273.9%
Equal in Magnesium - 9
Equal in Manganese - 0.054
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +216.7%
Contains more Iron +42.9%
Contains more Magnesium +11.1%
Contains more Zinc +258.8%
Contains more Selenium +∞%
Contains more Phosphorus +36.8%
Contains more Potassium +3250%
Contains less Sodium -100%
Contains more Copper +273.9%
Equal in Magnesium - 9
Equal in Manganese - 0.054

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
4
:
5
Nectarine
Nectarine
Contains more Vitamin C +140.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +40%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +39.1%
Equal in Folate - 5
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin C +140.7%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +40%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +39.1%
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Nectarine
Nectarine
Contains more Protein +165%
Contains more Fats +60%
Contains more Carbs +251.7%
Contains more Other +60%
Equal in Water - 87.59
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +165%
Contains more Fats +60%
Contains more Carbs +251.7%
Contains more Other +60%
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Nectarine
Nectarine
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +137.8%
Contains more Polyunsaturated fat +29.9%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -36%
Contains more Monounsaturated Fat +137.8%
Contains more Polyunsaturated fat +29.9%

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

All nutrients comparison - raw data values

Nutrient Winter melon Nectarine Opinion
Net carbs 0.1g 8.85g Nectarine
Protein 0.4g 1.06g Nectarine
Fats 0.2g 0.32g Nectarine
Carbs 3g 10.55g Nectarine
Calories 13kcal 44kcal Nectarine
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g Winter melon
Fiber 2.9g 1.7g Winter melon
Calcium 19mg 6mg Winter melon
Iron 0.4mg 0.28mg Winter melon
Magnesium 10mg 9mg Winter melon
Phosphorus 19mg 26mg Nectarine
Potassium 6mg 201mg Nectarine
Sodium 111mg 0mg Nectarine
Zinc 0.61mg 0.17mg Winter melon
Copper 0.023mg 0.086mg Nectarine
Manganese 0.058mg 0.054mg Winter melon
Selenium 0.2µg 0µg Winter melon
Vitamin A 0IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.77mg Nectarine
Vitamin C 13mg 5.4mg Winter melon
Vitamin B1 0.04mg 0.034mg Winter melon
Vitamin B2 0.11mg 0.027mg Winter melon
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 0.133mg 0.185mg Nectarine
Vitamin B6 0.035mg 0.025mg Winter melon
Folate 5µg 5µg
Vitamin K 2.2µg Nectarine
Tryptophan 0.002mg 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.009mg 0.016mg Nectarine
Methionine 0.003mg 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Saturated Fat 0.016g 0.025g Winter melon
Monounsaturated Fat 0.037g 0.088g Nectarine
Polyunsaturated fat 0.087g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
8%
Winter melon
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 7.89g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 43)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 111mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.