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Winter melon vs Parsnip - In-Depth Nutrition Comparison

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Differences between Winter melon and Parsnip

  • Winter melon contains less Manganese, Folate, Potassium, Copper, Vitamin B5, Fiber, and Phosphorus than Parsnip.
  • Parsnip's daily need coverage for Manganese is 22% higher.
  • Parsnip contains 11 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Parsnip contains 10mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Parsnips, raw.

Infographic

Winter melon vs Parsnip 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 Calcium +89.5%
Contains more Iron +47.5%
Contains more Magnesium +190%
Contains more Phosphorus +273.7%
Contains more Potassium +6150%
Contains less Sodium -91%
Contains more Copper +421.7%
Equal in Zinc - 0.59
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 23% 21% 31% 34% 2% 17% 40%
Contains more Calcium +89.5%
Contains more Iron +47.5%
Contains more Magnesium +190%
Contains more Phosphorus +273.7%
Contains more Potassium +6150%
Contains less Sodium -91%
Contains more Copper +421.7%
Equal in Zinc - 0.59

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 +30.8%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +351.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +1240%
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 0% 30% 0% 57% 23% 12% 14% 36% 21% 51% 0% 57%
Contains more Vitamin B2 +120%
Contains more Vitamin C +30.8%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +351.1%
Contains more Vitamin B6 +157.1%
Contains more Folate +1240%

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 Parsnip
Lower in Sugar 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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Parsnip Opinion
Net carbs 0.1g 13.09g Parsnip
Protein 0.4g 1.2g Parsnip
Fats 0.2g 0.3g Parsnip
Carbs 3g 17.99g Parsnip
Calories 13kcal 75kcal Parsnip
Starch g g
Fructose g g
Sugar g 4.8g Winter melon
Fiber 2.9g 4.9g Parsnip
Calcium 19mg 36mg Parsnip
Iron 0.4mg 0.59mg Parsnip
Magnesium 10mg 29mg Parsnip
Phosphorus 19mg 71mg Parsnip
Potassium 6mg 375mg Parsnip
Sodium 111mg 10mg Parsnip
Zinc 0.61mg 0.59mg Winter melon
Copper 0.023mg 0.12mg Parsnip
Vitamin A 0IU 0IU
Vitamin E mg 1.49mg Parsnip
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 17mg Parsnip
Vitamin B1 0.04mg 0.09mg Parsnip
Vitamin B2 0.11mg 0.05mg Winter melon
Vitamin B3 0.4mg 0.7mg Parsnip
Vitamin B5 0.133mg 0.6mg Parsnip
Vitamin B6 0.035mg 0.09mg Parsnip
Folate 5µg 67µg Parsnip
Vitamin B12 0µg 0µg
Vitamin K µg 22.5µg Parsnip
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.05g Winter melon
Monounsaturated Fat 0.037g 0.112g Parsnip
Polyunsaturated fat 0.087g 0.047g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Parsnip
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
25
Parsnip
Mineral Summary Score
9
Winter melon
22
Parsnip

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
7%
Parsnip
Carbohydrates
3%
Winter melon
18%
Parsnip
Fats
1%
Winter melon
1%
Parsnip

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.8g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 97)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Parsnip
Parsnip is relatively richer in minerals
Which food is richer in vitamins?
Parsnip
Parsnip is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.