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Winter melon vs. Fish sandwich — In-Depth Nutrition Comparison

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How are winter melon and fish sandwiches different?

  • Winter melon is richer in vitamin C, while fish sandwiches are higher in selenium, vitamin B12, vitamin B1, phosphorus, iron, vitamin B3, and folate.
  • Fish sandwiches cover your daily need for selenium, 32% more than winter melon.
  • Winter melon contains 7 times more vitamin C than fish sandwiches. Winter melon contains 13mg of vitamin C, while fish sandwiches contain 1.8mg.
  • Winter melon is lower in sodium.

Waxgourd, (chinese preserving melon), raw and Fast foods, fish sandwich, with tartar sauce types were used in this article.

Infographic

Winter melon vs Fish sandwich 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more ZincZinc +24.5%
Contains less SodiumSodium -81.6%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +3333.3%
Contains more IronIron +275%
Contains more CopperCopper +226.1%
Contains more PhosphorusPhosphorus +510.5%
Contains more ManganeseManganese +355.2%
Contains more SeleniumSelenium +8900%

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%
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +622.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +425%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +437.5%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +820%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more WaterWater +98.4%
Contains more ProteinProtein +2472.5%
Contains more FatsFats +6125%
Contains more CarbsCarbs +789.7%
Contains more OtherOther +610%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +6913.5%
Contains more Poly. FatPolyunsaturated fat +7092%

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

All nutrients comparison - raw data values

Nutrient Winter melon Fish sandwich DV% diff.
Polyunsaturated fat 0.087g 6.257g 41%
Selenium 0.2µg 18µg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 111mg 602mg 21%
Protein 0.4g 10.29g 20%
Fats 0.2g 12.45g 19%
Vitamin B1 0.04mg 0.21mg 14%
Phosphorus 19mg 116mg 14%
Iron 0.4mg 1.5mg 14%
Calories 13kcal 257kcal 12%
Cholesterol 0mg 35mg 12%
Vitamin C 13mg 1.8mg 12%
Vitamin K 13.6µg 11%
Vitamin B3 0.4mg 2.15mg 11%
Folate 5µg 46µg 10%
Saturated fat 0.016g 1.949g 9%
Manganese 0.058mg 0.264mg 9%
Fiber 2.9g 1g 8%
Carbs 3g 26.69g 8%
Copper 0.023mg 0.075mg 6%
Potassium 6mg 206mg 6%
Monounsaturated fat 0.037g 2.595g 6%
Choline 28.9mg 5%
Vitamin B5 0.133mg 0.37mg 5%
Vitamin E 0.55mg 4%
Magnesium 10mg 25mg 4%
Vitamin B6 0.035mg 0.07mg 3%
Fructose 1.47g 2%
Vitamin B2 0.11mg 0.14mg 2%
Calcium 19mg 37mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 0µg 6µg 1%
Zinc 0.61mg 0.49mg 1%
Vitamin D 0IU 9IU 1%
Net carbs 0.1g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0g 0.08g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
8%
Winter melon
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 491mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 1.933g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich 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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.