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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.
Winter melon
Winter melon
0
:
10
Pacific saury raw
Pacific saury raw
Contains more Calcium +200%
Contains more Iron +37.5%
Contains more Magnesium +210%
Contains more Phosphorus +1057.9%
Contains more Potassium +4216.7%
Contains less Sodium -64.9%
Contains more Copper +121.7%
Contains more Manganese +313.8%
Contains more Selenium +6200%
Equal in Zinc - 0.67
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +200%
Contains more Iron +37.5%
Contains more Magnesium +210%
Contains more Phosphorus +1057.9%
Contains more Potassium +4216.7%
Contains less Sodium -64.9%
Contains more Copper +121.7%
Contains more Manganese +313.8%
Contains more Selenium +6200%
Equal in Zinc - 0.67

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.
Winter melon
Winter melon
2
:
10
Pacific saury raw
Pacific saury raw
Contains more Vitamin C +242.1%
Contains more Vitamin B2 +74.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +463.9%
Contains more Vitamin B6 +234.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%
Winter melon
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%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin C +242.1%
Contains more Vitamin B2 +74.6%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +45%
Contains more Vitamin B3 +475%
Contains more Vitamin B5 +463.9%
Contains more Vitamin B6 +234.3%
Contains more Folate +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Protein +4715%
Contains more Fats +245%
Contains more Other +276.7%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Protein +4715%
Contains more Fats +245%
Contains more Other +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Pacific saury raw
Pacific saury raw
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +132.2%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +324.3%
Contains more Polyunsaturated fat +132.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Pacific saury raw
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Pacific saury raw Opinion
Net carbs 0.1g 0g Winter melon
Protein 0.4g 19.26g Pacific saury raw
Fats 0.2g 0.69g Pacific saury raw
Carbs 3g 0g Winter melon
Calories 13kcal 88kcal Pacific saury raw
Fiber 2.9g 0g Winter melon
Calcium 19mg 57mg Pacific saury raw
Iron 0.4mg 0.55mg Pacific saury raw
Magnesium 10mg 31mg Pacific saury raw
Phosphorus 19mg 220mg Pacific saury raw
Potassium 6mg 259mg Pacific saury raw
Sodium 111mg 39mg Pacific saury raw
Zinc 0.61mg 0.67mg Pacific saury raw
Copper 0.023mg 0.051mg Pacific saury raw
Manganese 0.058mg 0.24mg Pacific saury raw
Selenium 0.2µg 12.6µg Pacific saury raw
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 13mg 3.8mg Winter melon
Vitamin B1 0.04mg 0.058mg Pacific saury raw
Vitamin B2 0.11mg 0.063mg Winter melon
Vitamin B3 0.4mg 2.3mg Pacific saury raw
Vitamin B5 0.133mg 0.75mg Pacific saury raw
Vitamin B6 0.035mg 0.117mg Pacific saury raw
Folate 5µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.002mg 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 0.009mg 1.768mg Pacific saury raw
Methionine 0.003mg 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Winter melon
Saturated Fat 0.016g 0.118g Winter melon
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.037g 0.157g Pacific saury raw
Polyunsaturated fat 0.087g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Winter melon
42%
Pacific saury raw
Minerals Daily Need Coverage Score
8%
Winter melon
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 72mg)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.