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  6. Yogurt vs. Winter melon

Yogurt vs. Winter melon — In-Depth Nutrition Comparison

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How are yogurt and winter melon different?

  • Yogurt is higher in vitamin B12, selenium, phosphorus, vitamin B2, and calcium; however, winter melon is richer in vitamin C and fiber.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt contains 49 times more selenium than winter melon. While yogurt contains 9.7µg of selenium, winter melon contains only 0.2µg.

Yogurt, Greek, plain, nonfat and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Yogurt vs Winter melon 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.
Yogurt
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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%
Contains more CalciumCalcium +478.9%
Contains more PotassiumPotassium +2250%
Contains more PhosphorusPhosphorus +610.5%
Contains less SodiumSodium -67.6%
Contains more SeleniumSelenium +4750%
Contains more IronIron +471.4%
Contains more CopperCopper +35.3%
Contains more ZincZinc +17.3%
Contains more ManganeseManganese +544.4%
~equal in Magnesium ~10mg

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.
Yogurt
Yogurt
8
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B5Vitamin B5 +148.9%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B3Vitamin B3 +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Winter melon DV% diff.
Vitamin B12 0.75µg 0µg 31%
Protein 10.19g 0.4g 20%
Phosphorus 135mg 19mg 17%
Selenium 9.7µg 0.2µg 17%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.278mg 0.11mg 13%
Fiber 0g 2.9g 12%
Calcium 110mg 19mg 9%
Vitamin B5 0.331mg 0.133mg 4%
Potassium 141mg 6mg 4%
Iron 0.07mg 0.4mg 4%
Choline 15.1mg 3%
Sodium 36mg 111mg 3%
Calories 59kcal 13kcal 2%
Vitamin B6 0.063mg 0.035mg 2%
Manganese 0.009mg 0.058mg 2%
Cholesterol 5mg 0mg 2%
Zinc 0.52mg 0.61mg 1%
Vitamin B3 0.208mg 0.4mg 1%
Polyunsaturated fat 0.012g 0.087g 1%
Folate 7µg 5µg 1%
Vitamin B1 0.023mg 0.04mg 1%
Copper 0.017mg 0.023mg 1%
Fats 0.39g 0.2g 0%
Carbs 3.6g 3g 0%
Net carbs 3.6g 0.1g N/A
Magnesium 11mg 10mg 0%
Sugar 3.24g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.016g 0%
Monounsaturated fat 0.053g 0.037g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +2447.5%
Contains more FatsFats +95%
Contains more CarbsCarbs +20%
Contains more OtherOther +140%
Contains more WaterWater +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +43.2%
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +625%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.