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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, Calcium, and Vitamin B1.
  • 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.

Infographic

Winter melon vs Oranges, raw, with peel 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" 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 Calcium +268.4%
Contains more Iron +100%
Contains more Magnesium +40%
Contains more Phosphorus +15.8%
Contains more Potassium +3166.7%
Contains less Sodium -98.2%
Contains more Copper +147.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 30% 10% 10% 18% 1% 3% 19%
Contains more Zinc +454.5%
Contains more Calcium +268.4%
Contains more Iron +100%
Contains more Magnesium +40%
Contains more Phosphorus +15.8%
Contains more Potassium +3166.7%
Contains less Sodium -98.2%
Contains more Copper +147.8%

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 A +∞%
Contains more Vitamin C +446.2%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 0% 0% 237% 25% 12% 10% 20% 22% 23% 0% 0%
Contains more Vitamin B2 +120%
Contains more Vitamin A +∞%
Contains more Vitamin C +446.2%
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%

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 Sugar Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Oranges, raw, with peel Opinion
Net carbs 0.1g 11g Oranges, raw, with peel
Protein 0.4g 1.3g Oranges, raw, with peel
Fats 0.2g 0.3g Oranges, raw, with peel
Carbs 3g 15.5g Oranges, raw, with peel
Calories 13kcal 63kcal Oranges, raw, with peel
Starch g g
Fructose g g
Sugar g g
Fiber 2.9g 4.5g Oranges, raw, with peel
Calcium 19mg 70mg Oranges, raw, with peel
Iron 0.4mg 0.8mg Oranges, raw, with peel
Magnesium 10mg 14mg Oranges, raw, with peel
Phosphorus 19mg 22mg Oranges, raw, with peel
Potassium 6mg 196mg Oranges, raw, with peel
Sodium 111mg 2mg Oranges, raw, with peel
Zinc 0.61mg 0.11mg Winter melon
Copper 0.023mg 0.057mg Oranges, raw, with peel
Vitamin A 0IU 250IU Oranges, raw, with peel
Vitamin E mg mg
Vitamin D 0IU IU Winter melon
Vitamin D 0µg µg Winter melon
Vitamin C 13mg 71mg Oranges, raw, with peel
Vitamin B1 0.04mg 0.1mg Oranges, raw, with peel
Vitamin B2 0.11mg 0.05mg Winter melon
Vitamin B3 0.4mg 0.5mg Oranges, raw, with peel
Vitamin B5 0.133mg 0.33mg Oranges, raw, with peel
Vitamin B6 0.035mg 0.093mg Oranges, raw, with peel
Folate 5µg 30µg Oranges, raw, with peel
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.002mg 0.012mg Oranges, raw, with peel
Threonine mg 0.021mg Oranges, raw, with peel
Isoleucine mg 0.035mg Oranges, raw, with peel
Leucine mg 0.032mg Oranges, raw, with peel
Lysine 0.009mg 0.066mg Oranges, raw, with peel
Methionine 0.003mg 0.027mg Oranges, raw, with peel
Phenylalanine mg 0.043mg Oranges, raw, with peel
Valine mg 0.055mg Oranges, raw, with peel
Histidine mg 0.024mg Oranges, raw, with peel
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.035g Winter melon
Monounsaturated Fat 0.037g 0.055g Oranges, raw, with peel
Polyunsaturated fat 0.087g 0.06g Winter melon

Which food is preferable for your diet?

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

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.