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Winter melon vs Oranges, raw, with peel - In-Depth Nutrition Comparison

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How are Winter melon and Oranges, raw, with peel different?

  • Oranges, raw, with peel is higher than Winter melon in Vitamin C, Fiber, Folate, Potassium, and Calcium.
  • Oranges, raw, with peel covers your daily need of Vitamin C 64% more than Winter melon.
  • Winter melon contains 56 times more Sodium than Oranges, raw, with peel. Winter melon contains 111mg of Sodium, while Oranges, raw, with peel contains 2mg.

Waxgourd, (chinese preserving melon), raw and Oranges, raw, with peel types were used in this article.

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Winter melon vs Oranges, raw, with peel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +454.5%
Contains more Iron +100%
Contains more Calcium +268.4%
Contains more Potassium +3166.7%
Contains more Magnesium +40%
Contains more Copper +147.8%
Contains more Phosphorus +15.8%
Contains less Sodium -98.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 22% 18% 10% 19% 3% 10% 1%
Contains more Zinc +454.5%
Contains more Iron +100%
Contains more Calcium +268.4%
Contains more Potassium +3166.7%
Contains more Magnesium +40%
Contains more Copper +147.8%
Contains more Phosphorus +15.8%
Contains less Sodium -98.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +120%
Contains more Vitamin C +446.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +165.7%
Contains more Folate +500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 237% 15% 0% 0% 25% 12% 10% 20% 22% 0% 0% 23%
Contains more Vitamin B2 +120%
Contains more Vitamin C +446.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +148.1%
Contains more Vitamin B6 +165.7%
Contains more Folate +500%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
30
Oranges, raw, with peel
Mineral Summary Score
9
Winter melon
14
Oranges, raw, with peel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
8%
Oranges, raw, with peel
Carbohydrates
3%
Winter melon
16%
Oranges, raw, with peel
Fats
1%
Winter melon
1%
Oranges, raw, with peel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Oranges, raw, with peel
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Oranges, raw, with peel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.019g)
Which food contains less Sodium?
Oranges, raw, with peel
Oranges, raw, with peel contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Oranges, raw, with peel
Oranges, raw, with peel is relatively richer in minerals
Which food is richer in vitamins?
Oranges, raw, with peel
Oranges, raw, with peel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Winter melon Oranges, raw, with peel Opinion
Calories 13 63 Oranges, raw, with peel
Protein 0.4 1.3 Oranges, raw, with peel
Fats 0.2 0.3 Oranges, raw, with peel
Vitamin C 13 71 Oranges, raw, with peel
Carbs 3 15.5 Oranges, raw, with peel
Cholesterol 0 0
Vitamin D 0 Winter melon
Iron 0.4 0.8 Oranges, raw, with peel
Calcium 19 70 Oranges, raw, with peel
Potassium 6 196 Oranges, raw, with peel
Magnesium 10 14 Oranges, raw, with peel
Sugar
Fiber 2.9 4.5 Oranges, raw, with peel
Copper 0.023 0.057 Oranges, raw, with peel
Zinc 0.61 0.11 Winter melon
Starch
Phosphorus 19 22 Oranges, raw, with peel
Sodium 111 2 Oranges, raw, with peel
Vitamin A 0 250 Oranges, raw, with peel
Vitamin E
Vitamin D 0 Winter melon
Vitamin B1 0.04 0.1 Oranges, raw, with peel
Vitamin B2 0.11 0.05 Winter melon
Vitamin B3 0.4 0.5 Oranges, raw, with peel
Vitamin B5 0.133 0.33 Oranges, raw, with peel
Vitamin B6 0.035 0.093 Oranges, raw, with peel
Vitamin B12 0 0
Vitamin K
Folate 5 30 Oranges, raw, with peel
Trans Fat 0 0
Saturated Fat 0.016 0.035 Winter melon
Monounsaturated Fat 0.037 0.055 Oranges, raw, with peel
Polyunsaturated fat 0.087 0.06 Winter melon
Tryptophan 0.002 0.012 Oranges, raw, with peel
Threonine 0.021 Oranges, raw, with peel
Isoleucine 0.035 Oranges, raw, with peel
Leucine 0.032 Oranges, raw, with peel
Lysine 0.009 0.066 Oranges, raw, with peel
Methionine 0.003 0.027 Oranges, raw, with peel
Phenylalanine 0.043 Oranges, raw, with peel
Valine 0.055 Oranges, raw, with peel
Histidine 0.024 Oranges, raw, with peel
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Oranges, raw, with peel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169919/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.