Winter melon vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between winter melon and wafer

Winter melon has more vitamin C; however, wafer is richer in copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, and vitamin B2.
Wafer covers your daily copper needs 49% more than winter melon.
Winter melon contains less sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Cookies, chocolate wafers.

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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.

Winter melon

Wafer

Contains less SodiumSodium

-80.9%

Contains more MagnesiumMagnesium	+430%
Contains more CalciumCalcium	+63.2%
Contains more PotassiumPotassium	+3400%
Contains more IronIron	+902.5%
Contains more CopperCopper	+1913%
Contains more ZincZinc	+78.7%
Contains more PhosphorusPhosphorus	+594.7%
Contains more ManganeseManganese	+1100%
Contains more SeleniumSelenium	+2750%

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

Wafer

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+407.5%
Contains more Vitamin B2Vitamin B2	+141.8%
Contains more Vitamin B3Vitamin B3	+614.5%
Contains more Vitamin B5Vitamin B5	+186.5%
Contains more Vitamin B6Vitamin B6	+45.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+840%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.023mg	0.463mg	49%
Iron	0.4mg	4.01mg	45%
Manganese	0.058mg	0.696mg	28%
Polyunsaturated fat	0.087g	4.153g	27%
Carbs	3g	72.7g	23%
Fats	0.2g	14.2g	22%
Calories	13kcal	433kcal	21%
Sodium	111mg	580mg	20%
Saturated fat	0.016g	4.241g	19%
Phosphorus	19mg	132mg	16%
Vitamin B3	0.4mg	2.858mg	15%
Vitamin C	13mg	0mg	14%
Vitamin B1	0.04mg	0.203mg	14%
Monounsaturated fat	0.037g	4.865g	12%
Protein	0.4g	6.6g	12%
Vitamin B2	0.11mg	0.266mg	12%
Folate	5µg	47µg	11%
Magnesium	10mg	53mg	10%
Selenium	0.2µg	5.7µg	10%
Potassium	6mg	210mg	6%
Vitamin B5	0.133mg	0.381mg	5%
Vitamin E		0.72mg	5%
Vitamin B12	0µg	0.09µg	4%
Zinc	0.61mg	1.09mg	4%
Caffeine		10mg	3%
Choline		14.3mg	3%
Vitamin K		2.4µg	2%
Fiber	2.9g	3.4g	2%
Calcium	19mg	31mg	1%
Cholesterol	0mg	2mg	1%
Vitamin B6	0.035mg	0.051mg	1%
Net carbs	0.1g	69.3g	N/A
Sugar		37.43g	N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.002mg	0.096mg	0%
Threonine		0.22mg	0%
Isoleucine		0.261mg	0%
Leucine		0.447mg	0%
Lysine	0.009mg	0.281mg	0%
Methionine	0.003mg	0.105mg	0%
Phenylalanine		0.308mg	0%
Valine		0.323mg	0%
Histidine		0.128mg	0%
Omega-3 - EPA		0.003g	N/A
Omega-3 - DHA		0.002g	N/A