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  6. Winter melon vs. Salsify

Winter melon vs. Salsify — In-Depth Nutrition Comparison

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Differences between Winter melon and Salsify

  • Winter melon has more Vitamin C, while Salsify has more Vitamin B6, Potassium, Manganese, Phosphorus, and Copper.
  • Salsify's daily need coverage for Vitamin B6 is 14% higher.
  • Salsify contains 3 times less Vitamin C than Winter melon. Winter melon contains 13mg of Vitamin C, while Salsify contains 4.6mg.

The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Winter melon vs Salsify 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
1
:
9
Salsify
Salsify
Contains more Zinc +103.3%
Contains more Calcium +147.4%
Contains more Iron +37.5%
Contains more Magnesium +80%
Contains more Phosphorus +194.7%
Contains more Potassium +4616.7%
Contains less Sodium -85.6%
Contains more Copper +204.3%
Contains more Manganese +262.1%
Contains more Selenium +200%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Salsify
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 21% 13% 24% 25% 3% 9% 24% 28% 4%
Contains more Zinc +103.3%
Contains more Calcium +147.4%
Contains more Iron +37.5%
Contains more Magnesium +80%
Contains more Phosphorus +194.7%
Contains more Potassium +4616.7%
Contains less Sodium -85.6%
Contains more Copper +204.3%
Contains more Manganese +262.1%
Contains more Selenium +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.
Winter melon
Winter melon
2
:
7
Salsify
Salsify
Contains more Vitamin C +182.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +107.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +200%
Equal in Vitamin B3 - 0.392
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%
Salsify
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 16% 14% 40% 8% 17% 51% 12% 0% 1%
Contains more Vitamin C +182.6%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +107.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +200%
Equal in Vitamin B3 - 0.392

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Salsify
Salsify
Contains more Fats +17.6%
Contains more Water +18.6%
Contains more Protein +582.5%
Contains more Carbs +412%
Contains more Other +146.7%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Salsify
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more Fats +17.6%
Contains more Water +18.6%
Contains more Protein +582.5%
Contains more Carbs +412%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Salsify
Salsify
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +17.6%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Salsify
35% 3% 63%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.074 g
Contains less Saturated Fat -61%
Contains more Monounsaturated Fat +1133.3%
Contains more Polyunsaturated fat +17.6%

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 Salsify
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Salsify Opinion
Net carbs 0.1g 12.26g Salsify
Protein 0.4g 2.73g Salsify
Fats 0.2g 0.17g Winter melon
Carbs 3g 15.36g Salsify
Calories 13kcal 68kcal Salsify
Sugar 2.9g Winter melon
Fiber 2.9g 3.1g Salsify
Calcium 19mg 47mg Salsify
Iron 0.4mg 0.55mg Salsify
Magnesium 10mg 18mg Salsify
Phosphorus 19mg 56mg Salsify
Potassium 6mg 283mg Salsify
Sodium 111mg 16mg Salsify
Zinc 0.61mg 0.3mg Winter melon
Copper 0.023mg 0.07mg Salsify
Manganese 0.058mg 0.21mg Salsify
Selenium 0.2µg 0.6µg Salsify
Vitamin E 0.19mg Salsify
Vitamin C 13mg 4.6mg Winter melon
Vitamin B1 0.04mg 0.056mg Salsify
Vitamin B2 0.11mg 0.173mg Salsify
Vitamin B3 0.4mg 0.392mg Winter melon
Vitamin B5 0.133mg 0.276mg Salsify
Vitamin B6 0.035mg 0.218mg Salsify
Folate 5µg 15µg Salsify
Vitamin K 0.3µg Salsify
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.041g Winter melon
Monounsaturated Fat 0.037g 0.003g Winter melon
Polyunsaturated fat 0.087g 0.074g Winter melon

Which food is preferable for your diet?

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

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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
9%
Winter melon
13%
Salsify
Minerals Daily Need Coverage Score
8%
Winter melon
16%
Salsify

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Salsify
Salsify contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Salsify
Salsify is relatively richer in minerals
Which food is richer in vitamins?
Salsify
Salsify is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.