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Winter melon vs. Raisin — In-Depth Nutrition Comparison

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Differences between winter melon and raisins

  • Winter melon has more vitamin C, while raisins have more copper, potassium, iron, phosphorus, vitamin B6, manganese, vitamin B1, and magnesium.
  • Raisins' daily need coverage for copper is 33% higher.
  • Raisins contain 10 times less sodium than winter melon. Winter melon contains 111mg of sodium, while raisins contain 11mg.

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

Infographic

Winter melon vs Raisin infographic
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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%
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +177.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +163.2%
Contains more PotassiumPotassium +12383.3%
Contains more IronIron +370%
Contains more CopperCopper +1282.6%
Contains more PhosphorusPhosphorus +431.6%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +415.5%
Contains more SeleniumSelenium +200%

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%
Raisin
7
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin CVitamin C +465.2%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B1Vitamin B1 +165%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B6Vitamin B6 +397.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~5µg

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
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +522.8%
Contains more ProteinProtein +667.5%
Contains more FatsFats +130%
Contains more CarbsCarbs +2539.3%
Contains more OtherOther +520%

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
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -72.4%
Contains more Poly. FatPolyunsaturated fat +135.1%
Contains more Mono. FatMonounsaturated fat +37.8%

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 Raisin
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Raisin DV% diff.
Fructose 29.68g 37%
Copper 0.023mg 0.318mg 33%
Carbs 3g 79.18g 25%
Potassium 6mg 749mg 22%
Iron 0.4mg 1.88mg 19%
Calories 13kcal 299kcal 14%
Vitamin C 13mg 2.3mg 12%
Phosphorus 19mg 101mg 12%
Vitamin B6 0.035mg 0.174mg 11%
Manganese 0.058mg 0.299mg 10%
Vitamin B1 0.04mg 0.106mg 6%
Protein 0.4g 3.07g 5%
Magnesium 10mg 32mg 5%
Zinc 0.61mg 0.22mg 4%
Sodium 111mg 11mg 4%
Fiber 2.9g 3.7g 3%
Calcium 19mg 50mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Vitamin B3 0.4mg 0.766mg 2%
Vitamin B5 0.133mg 0.095mg 1%
Vitamin B2 0.11mg 0.125mg 1%
Selenium 0.2µg 0.6µg 1%
Starch 2.7g 1%
Vitamin E 0.12mg 1%
Fats 0.2g 0.46g 0%
Net carbs 0.1g 75.48g N/A
Sugar 59.19g N/A
Folate 5µg 5µg 0%
Saturated fat 0.016g 0.058g 0%
Monounsaturated fat 0.037g 0.051g 0%
Polyunsaturated fat 0.087g 0.037g 0%
Tryptophan 0.002mg 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.009mg 0.084mg 0%
Methionine 0.003mg 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

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

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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
8%
Winter melon
11%
Raisin
Minerals Daily Need Coverage Score
8%
Winter melon
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 59.19g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 64)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 100mg)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.