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  6. Winter melon vs. Pacific saury raw

Winter melon vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between winter melon and pacific saury raw

  • Winter melon has more fiber and vitamin C; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and manganese.
  • Pacific saury raw covers your daily vitamin B12 needs 83% more than winter melon.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Fish, pike, northern, raw.

Infographic

Winter melon vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +210%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +4216.7%
Contains more IronIron +37.5%
Contains more CopperCopper +121.7%
Contains more PhosphorusPhosphorus +1057.9%
Contains less SodiumSodium -64.9%
Contains more ManganeseManganese +313.8%
Contains more SeleniumSelenium +6200%
~equal in Zinc ~0.67mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +242.1%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +463.9%
Contains more Vitamin B6Vitamin B6 +234.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Winter melon Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 0.4g 19.26g 38%
Phosphorus 19mg 220mg 29%
Selenium 0.2µg 12.6µg 23%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B5 0.133mg 0.75mg 12%
Vitamin B3 0.4mg 2.3mg 12%
Fiber 2.9g 0g 12%
Vitamin C 13mg 3.8mg 10%
Manganese 0.058mg 0.24mg 8%
Potassium 6mg 259mg 7%
Vitamin B6 0.035mg 0.117mg 6%
Magnesium 10mg 31mg 5%
Calories 13kcal 88kcal 4%
Vitamin B2 0.11mg 0.063mg 4%
Calcium 19mg 57mg 4%
Sodium 111mg 39mg 3%
Copper 0.023mg 0.051mg 3%
Folate 5µg 15µg 3%
Vitamin B1 0.04mg 0.058mg 2%
Iron 0.4mg 0.55mg 2%
Vitamin A 0µg 21µg 2%
Vitamin E 0.2mg 1%
Polyunsaturated fat 0.087g 0.202g 1%
Zinc 0.61mg 0.67mg 1%
Carbs 3g 0g 1%
Fats 0.2g 0.69g 1%
Net carbs 0.1g 0g N/A
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0.118g 0%
Monounsaturated fat 0.037g 0.157g 0%
Tryptophan 0.002mg 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 0.009mg 1.768mg 0%
Methionine 0.003mg 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more ProteinProtein +4715%
Contains more FatsFats +245%
Contains more OtherOther +276.7%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -86.4%
Contains more Mono. FatMonounsaturated fat +324.3%
Contains more Poly. FatPolyunsaturated fat +132.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.