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  6. Winter melon vs. Sockeye salmon

Winter melon vs. Sockeye salmon — In-Depth Nutrition Comparison

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How are winter melon and sockeye salmon different?

  • Winter melon is higher in vitamin C; however, sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B5, and potassium.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.

Waxgourd, (chinese preserving melon), raw and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Winter melon vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +72.7%
Contains more ManganeseManganese +346.2%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +7166.7%
Contains more IronIron +30%
Contains more CopperCopper +230.4%
Contains more PhosphorusPhosphorus +1505.3%
Contains less SodiumSodium -17.1%
Contains more SeleniumSelenium +17650%
~equal in Zinc ~0.55mg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +2430.8%
Contains more Vitamin B5Vitamin B5 +857.9%
Contains more Vitamin B6Vitamin B6 +2262.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%

All nutrients comparison - raw data values

Nutrient Winter melon Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 0.2µg 35.5µg 64%
Vitamin B3 0.4mg 10.123mg 61%
Vitamin B6 0.035mg 0.827mg 61%
Protein 0.4g 26.48g 52%
Phosphorus 19mg 305mg 41%
Vitamin B5 0.133mg 1.274mg 23%
Choline 112.6mg 20%
Cholesterol 0mg 61mg 20%
Vitamin C 13mg 0mg 14%
Potassium 6mg 436mg 13%
Fiber 2.9g 0g 12%
Vitamin B2 0.11mg 0.246mg 10%
Vitamin B1 0.04mg 0.157mg 10%
Polyunsaturated fat 0.087g 1.327g 8%
Fats 0.2g 5.57g 8%
Calories 13kcal 156kcal 7%
Vitamin E 0.99mg 7%
Copper 0.023mg 0.076mg 6%
Vitamin A 0µg 58µg 6%
Magnesium 10mg 36mg 6%
Monounsaturated fat 0.037g 1.864g 5%
Saturated fat 0.016g 0.969g 4%
Iron 0.4mg 0.52mg 2%
Manganese 0.058mg 0.013mg 2%
Zinc 0.61mg 0.55mg 1%
Calcium 19mg 11mg 1%
Sodium 111mg 92mg 1%
Folate 5µg 7µg 1%
Carbs 3g 0g 1%
Net carbs 0.1g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.002mg 0.335mg 0%
Threonine 1.247mg 0%
Isoleucine 1.274mg 0%
Leucine 2.185mg 0%
Lysine 0.009mg 2.574mg 0%
Methionine 0.003mg 0.858mg 0%
Phenylalanine 1.086mg 0%
Valine 1.461mg 0%
Histidine 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.7%
Contains more ProteinProtein +6520%
Contains more FatsFats +2685%
Contains more OtherOther +106.7%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +4937.8%
Contains more Poly. FatPolyunsaturated fat +1425.3%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.