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  6. Winter melon vs. Orange

Winter melon vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between winter melon and oranges

  • Winter melon has more vitamin B2, while oranges have more vitamin C, folate, and potassium.
  • Oranges cover your daily need for vitamin C, 45% more than winter melon.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Oranges, raw, all commercial varieties.

Infographic

Winter melon vs 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.
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%
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more IronIron +300%
Contains more ZincZinc +771.4%
Contains more PhosphorusPhosphorus +35.7%
Contains more ManganeseManganese +132%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +2916.7%
Contains more CopperCopper +95.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +150%
~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%
Orange
Orange
8
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +41.8%
Contains more Vitamin CVitamin C +309.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +71.4%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Orange DV% diff.
Vitamin C 13mg 53.2mg 45%
Folate 5µg 30µg 6%
Potassium 6mg 181mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Sodium 111mg 0mg 5%
Zinc 0.61mg 0.07mg 5%
Vitamin B1 0.04mg 0.087mg 4%
Iron 0.4mg 0.1mg 4%
Carbs 3g 11.75g 3%
Calcium 19mg 40mg 2%
Vitamin B5 0.133mg 0.25mg 2%
Fiber 2.9g 2.4g 2%
Copper 0.023mg 0.045mg 2%
Vitamin B6 0.035mg 0.06mg 2%
Choline 8.4mg 2%
Calories 13kcal 47kcal 2%
Protein 0.4g 0.94g 1%
Vitamin B3 0.4mg 0.282mg 1%
Selenium 0.2µg 0.5µg 1%
Manganese 0.058mg 0.025mg 1%
Vitamin E 0.18mg 1%
Vitamin A 0µg 11µg 1%
Phosphorus 19mg 14mg 1%
Fats 0.2g 0.12g 0%
Net carbs 0.1g 9.35g N/A
Magnesium 10mg 10mg 0%
Sugar 9.35g N/A
Saturated fat 0.016g 0.015g 0%
Monounsaturated fat 0.037g 0.023g 0%
Polyunsaturated fat 0.087g 0.025g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.009mg 0.047mg 0%
Methionine 0.003mg 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +66.7%
Contains more ProteinProtein +135%
Contains more CarbsCarbs +291.7%
Contains more OtherOther +46.7%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +60.9%
Contains more Poly. FatPolyunsaturated fat +248%
~equal in Saturated fat ~0.015g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.