Winter melon vs. Waffle — In-Depth Nutrition Comparison
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Significant differences between winter melon and waffle
- Winter melon has more vitamin C; however, waffle is richer in selenium, phosphorus, iron, calcium, vitamin B1, and vitamin B2.
- Waffle covers your daily selenium needs 84% more than winter melon.
- Waffle has 33 times less vitamin C than winter melon. Winter melon has 13mg of vitamin C, while waffle has 0.4mg.
- Winter melon contains less sodium.
Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Waffles, plain, prepared from recipe.
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.
| Contains less SodiumSodium | -78.3% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more CalciumCalcium | +1242.1% |
| Contains more PotassiumPotassium | +2550% |
| Contains more IronIron | +477.5% |
| Contains more CopperCopper | +169.6% |
| Contains more ZincZinc | +11.5% |
| Contains more PhosphorusPhosphorus | +900% |
| Contains more ManganeseManganese | +356.9% |
| Contains more SeleniumSelenium | +23000% |
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.
| Contains more Vitamin CVitamin C | +3150% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +557.5% |
| Contains more Vitamin B2Vitamin B2 | +215.5% |
| Contains more Vitamin B3Vitamin B3 | +418.3% |
| Contains more Vitamin B5Vitamin B5 | +264.7% |
| Contains more Vitamin B6Vitamin B6 | +60% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +820% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more WaterWater | +128.8% |
| Contains more ProteinProtein | +1875% |
| Contains more FatsFats | +6950% |
| Contains more CarbsCarbs | +996.7% |
| Contains more OtherOther | +933.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +9416.2% |
| Contains more Poly. FatPolyunsaturated fat | +7698.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.2µg | 46.2µg | 84% |
| Polyunsaturated fat | 0.087g | 6.785g | 45% |
| Phosphorus | 19mg | 190mg | 24% |
| Calcium | 19mg | 255mg | 24% |
| Iron | 0.4mg | 2.31mg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Fats | 0.2g | 14.1g | 21% |
| Vitamin B1 | 0.04mg | 0.263mg | 19% |
| Vitamin B2 | 0.11mg | 0.347mg | 18% |
| Sodium | 111mg | 511mg | 17% |
| Protein | 0.4g | 7.9g | 15% |
| Calories | 13kcal | 291kcal | 14% |
| Vitamin C | 13mg | 0.4mg | 14% |
| Saturated fat | 0.016g | 2.866g | 13% |
| Fiber | 2.9g | 12% | |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Carbs | 3g | 32.9g | 10% |
| Vitamin B3 | 0.4mg | 2.073mg | 10% |
| Folate | 5µg | 46µg | 10% |
| Manganese | 0.058mg | 0.265mg | 9% |
| Monounsaturated fat | 0.037g | 3.521g | 9% |
| Vitamin A | 0µg | 65µg | 7% |
| Vitamin B5 | 0.133mg | 0.485mg | 7% |
| Potassium | 6mg | 159mg | 5% |
| Copper | 0.023mg | 0.062mg | 4% |
| Vitamin B6 | 0.035mg | 0.056mg | 2% |
| Magnesium | 10mg | 19mg | 2% |
| Zinc | 0.61mg | 0.68mg | 1% |
| Net carbs | 0.1g | 32.9g | N/A |
| Tryptophan | 0.002mg | 0.099mg | 0% |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.009mg | 0.384mg | 0% |
| Methionine | 0.003mg | 0.179mg | 0% |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
8%
66%
Comparison summary
Which food is lower in Cholesterol?
Winter melon is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Winter melon contains less Sodium (difference - 400mg)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 2.85g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)