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Winter melon vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between winter melon and vegetable?

  • Winter melon is higher in vitamin C, yet vegetable is higher in vitamin A, manganese, copper, fiber, and iron.
  • Vegetable's daily need coverage for vitamin A is 86% more.
  • Winter melon has 4 times more vitamin C than vegetable. While winter melon has 13mg of vitamin C, vegetable has only 3.2mg.

We used Waxgourd, (chinese preserving melon), raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Winter melon vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more ZincZinc +24.5%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +2716.7%
Contains more IronIron +105%
Contains more CopperCopper +260.9%
Contains more PhosphorusPhosphorus +168.4%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +553.4%
Contains more SeleniumSelenium +50%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +306.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more FolateFolate +280%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Vegetable DV% diff.
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Manganese 0.058mg 0.379mg 14%
Vitamin C 13mg 3.2mg 11%
Copper 0.023mg 0.083mg 7%
Fiber 2.9g 4.4g 6%
Potassium 6mg 169mg 5%
Iron 0.4mg 0.82mg 5%
Protein 0.4g 2.86g 5%
Phosphorus 19mg 51mg 5%
Choline 24.1mg 4%
Folate 5µg 19µg 4%
Calories 13kcal 65kcal 3%
Vitamin B6 0.035mg 0.074mg 3%
Vitamin B3 0.4mg 0.851mg 3%
Vitamin E 0.38mg 3%
Vitamin B1 0.04mg 0.071mg 3%
Sodium 111mg 35mg 3%
Magnesium 10mg 22mg 3%
Carbs 3g 13.09g 3%
Zinc 0.61mg 0.49mg 1%
Vitamin B2 0.11mg 0.12mg 1%
Calcium 19mg 25mg 1%
Fats 0.2g 0.15g 0%
Net carbs 0.1g 8.69g N/A
Sugar 3.12g N/A
Selenium 0.2µg 0.3µg 0%
Vitamin B5 0.133mg 0.151mg 0%
Saturated fat 0.016g 0.031g 0%
Monounsaturated fat 0.037g 0.01g 0%
Polyunsaturated fat 0.087g 0.072g 0%
Tryptophan 0.002mg 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.009mg 0.17mg 0%
Methionine 0.003mg 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +33.3%
Contains more WaterWater +15.5%
Contains more ProteinProtein +615%
Contains more CarbsCarbs +336.3%
Contains more OtherOther +123.3%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +270%
Contains more Poly. FatPolyunsaturated fat +20.8%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.