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  6. Winter melon vs. Orange juice

Winter melon vs. Orange juice — In-Depth Nutrition Comparison

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How are winter melon and orange juice different?

  • Winter melon is higher in fiber, vitamin B2, and zinc; however, orange juice is richer in vitamin C, folate, and potassium.
  • Daily need coverage for vitamin C for orange juice is 41% higher.
  • Winter melon contains 111 times more sodium than orange juice. While winter melon contains 111mg of sodium, orange juice contains only 1mg.

Waxgourd, (chinese preserving melon), raw and Orange juice, raw are the varieties used in this article.

Infographic

Winter melon vs Orange juice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +72.7%
Contains more IronIron +100%
Contains more ZincZinc +1120%
Contains more PhosphorusPhosphorus +11.8%
Contains more ManganeseManganese +314.3%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +3233.3%
Contains more CopperCopper +91.3%
Contains less SodiumSodium -99.1%
~equal in Magnesium ~11mg

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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin CVitamin C +284.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Orange juice DV% diff.
Vitamin C 13mg 50mg 41%
Fiber 2.9g 0.2g 11%
Folate 5µg 30µg 6%
Vitamin B2 0.11mg 0.03mg 6%
Potassium 6mg 200mg 6%
Sodium 111mg 1mg 5%
Zinc 0.61mg 0.05mg 5%
Vitamin B1 0.04mg 0.09mg 4%
Iron 0.4mg 0.2mg 3%
Manganese 0.058mg 0.014mg 2%
Copper 0.023mg 0.044mg 2%
Calories 13kcal 45kcal 2%
Carbs 3g 10.4g 2%
Choline 6.2mg 1%
Vitamin A 0µg 10µg 1%
Calcium 19mg 11mg 1%
Vitamin B5 0.133mg 0.19mg 1%
Protein 0.4g 0.7g 1%
Fats 0.2g 0.2g 0%
Net carbs 0.1g 10.2g N/A
Magnesium 10mg 11mg 0%
Sugar 8.4g N/A
Phosphorus 19mg 17mg 0%
Vitamin E 0.04mg 0%
Selenium 0.2µg 0.1µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin B6 0.035mg 0.04mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0.024g 0%
Monounsaturated fat 0.037g 0.036g 0%
Polyunsaturated fat 0.087g 0.04g 0%
Tryptophan 0.002mg 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0.009mg 0%
Methionine 0.003mg 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +75%
Contains more CarbsCarbs +246.7%
Contains more OtherOther +33.3%
~equal in Fats ~0.2g
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +117.5%
~equal in Monounsaturated fat ~0.036g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.