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  6. Winter melon vs. Prunes

Winter melon vs. Prunes — In-Depth Nutrition Comparison

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The main differences between winter melon and prunes

  • Winter melon has more vitamin C; however, prunes have more copper, potassium, fiber, vitamin A, vitamin B6, manganese, vitamin B3, magnesium, and phosphorus.
  • Daily need coverage for copper for prunes is 29% higher.
  • Prunes have 22 times less vitamin C than winter melon. Winter melon has 13mg of vitamin C, while prunes have 0.6mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Plums, dried (prunes), uncooked.

Infographic

Winter melon vs Prunes 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%
Prunes
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more ZincZinc +38.6%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +12100%
Contains more IronIron +132.5%
Contains more CopperCopper +1121.7%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +415.5%
Contains more SeleniumSelenium +50%

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%
Prunes
Prunes
9
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +2066.7%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +217.3%
Contains more Vitamin B6Vitamin B6 +485.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Prunes DV% diff.
Vitamin K 59.5µg 50%
Copper 0.023mg 0.281mg 29%
Potassium 6mg 732mg 21%
Carbs 3g 63.88g 20%
Fiber 2.9g 7.1g 17%
Fructose 12.45g 16%
Vitamin C 13mg 0.6mg 14%
Vitamin B6 0.035mg 0.205mg 13%
Calories 13kcal 240kcal 11%
Manganese 0.058mg 0.299mg 10%
Vitamin B3 0.4mg 1.882mg 9%
Iron 0.4mg 0.93mg 7%
Magnesium 10mg 41mg 7%
Phosphorus 19mg 69mg 7%
Vitamin B5 0.133mg 0.422mg 6%
Vitamin B2 0.11mg 0.186mg 6%
Sodium 111mg 2mg 5%
Vitamin A 0µg 39µg 4%
Protein 0.4g 2.18g 4%
Vitamin E 0.43mg 3%
Calcium 19mg 43mg 2%
Zinc 0.61mg 0.44mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B1 0.04mg 0.051mg 1%
Fats 0.2g 0.38g 0%
Net carbs 0.1g 56.78g N/A
Sugar 38.13g N/A
Selenium 0.2µg 0.3µg 0%
Folate 5µg 4µg 0%
Saturated fat 0.016g 0.088g 0%
Monounsaturated fat 0.037g 0.053g 0%
Polyunsaturated fat 0.087g 0.062g 0%
Tryptophan 0.002mg 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.009mg 0.05mg 0%
Methionine 0.003mg 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

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
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more WaterWater +210.8%
Contains more ProteinProtein +445%
Contains more FatsFats +90%
Contains more CarbsCarbs +2029.3%
Contains more OtherOther +780%

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains more Mono. FatMonounsaturated fat +43.2%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.