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  6. Winter melon vs. Swordfish

Winter melon vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between winter melon and swordfish

  • Winter melon has more vitamin C and fiber; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and potassium.
  • Daily need coverage for selenium for swordfish is 124% higher.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Fish, swordfish, cooked, dry heat.

Infographic

Winter melon vs Swordfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +216.7%
Contains more ManganeseManganese +346.2%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +8216.7%
Contains more IronIron +12.5%
Contains more CopperCopper +100%
Contains more ZincZinc +27.9%
Contains more PhosphorusPhosphorus +1500%
Contains less SodiumSodium -12.6%
Contains more SeleniumSelenium +34150%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +122.5%
Contains more Vitamin B3Vitamin B3 +2213.5%
Contains more Vitamin B5Vitamin B5 +213.5%
Contains more Vitamin B6Vitamin B6 +1657.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Winter melon Swordfish DV% diff.
Selenium 0.2µg 68.5µg 124%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.4mg 9.254mg 55%
Protein 0.4g 23.45g 46%
Vitamin B6 0.035mg 0.615mg 45%
Phosphorus 19mg 304mg 41%
Cholesterol 0mg 78mg 26%
Vitamin E 2.41mg 16%
Potassium 6mg 499mg 15%
Vitamin C 13mg 0mg 14%
Choline 77.5mg 14%
Fiber 2.9g 0g 12%
Fats 0.2g 7.93g 12%
Monounsaturated fat 0.037g 3.544g 9%
Polyunsaturated fat 0.087g 1.368g 9%
Saturated fat 0.016g 1.911g 9%
Calories 13kcal 172kcal 8%
Magnesium 10mg 35mg 6%
Vitamin B5 0.133mg 0.417mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.04mg 0.089mg 4%
Vitamin B2 0.11mg 0.063mg 4%
Copper 0.023mg 0.046mg 3%
Manganese 0.058mg 0.013mg 2%
Zinc 0.61mg 0.78mg 2%
Calcium 19mg 6mg 1%
Carbs 3g 0g 1%
Folate 5µg 2µg 1%
Iron 0.4mg 0.45mg 1%
Sodium 111mg 97mg 1%
Net carbs 0.1g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.002mg 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 0.009mg 2.168mg 0%
Methionine 0.003mg 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.8%
Contains more ProteinProtein +5762.5%
Contains more FatsFats +3865%
Contains more OtherOther +20%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +9478.4%
Contains more Poly. FatPolyunsaturated fat +1472.4%

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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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.