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Winter melon nutrition, glycemic index, calories, and serving size

Waxgourd, (chinese preserving melon), raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Winter melon

Winter melon
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
(-)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, cubes (132 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
0.3 (acidic )
Calories
13
78% Vitamin C
73% Fiber
53% Sodium
45% Calcium
36% Zinc
Explanation: The given food contains more Vitamin C than 78% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Sodium, Calcium, and Zinc.

Check out similar food or compare with current

Macronutrients chart

3% 97%
Protein:
Daily Value: 1%
0.4 g of 50 g
1%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3 g of 300 g
1%
Water:
Daily Value: 5%
96.1 g of 2,000 g
5%
Other:
0.3 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 13
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
5%
Sodium 111mg
1%
Total Carbohydrate 3g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 19mg 2%

Iron 0mg 0%

Potassium 6mg 0%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
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details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Winter melon nutrition infographic

Winter melon nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 15% 8% 9% 1% 15% 17% 8% 8% 2% 0%
Calcium: 19 mg of 1,000 mg 2%
Iron: 0.4 mg of 8 mg 5%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 19 mg of 700 mg 3%
Potassium: 6 mg of 3,400 mg 0%
Sodium: 111 mg of 2,300 mg 5%
Zinc: 0.61 mg of 11 mg 6%
Copper: 0.023 mg of 1 mg 3%
Manganese: 0.058 mg of 2 mg 3%
Selenium: 0.2 µg of 55 µg 0%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Sodium
111 mg
TOP 47%
Calcium
19 mg
TOP 55%
Zinc
0.61 mg
TOP 64%
Manganese
0.058 mg
TOP 65%
Iron
0.4 mg
TOP 80%
Magnesium
10 mg
TOP 84%
Phosphorus
19 mg
TOP 89%
Copper
0.023 mg
TOP 91%
Selenium
0.2 µg
TOP 94%
Potassium
6 mg
TOP 97%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 13 mg of 90 mg 14%
Vitamin B1: 0.04 mg of 1 mg 3%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.4 mg of 16 mg 3%
Vitamin B5: 0.133 mg of 5 mg 3%
Vitamin B6: 0.035 mg of 1 mg 3%
Folate: 5 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
13 mg
TOP 22%
Vitamin B2
0.11 mg
TOP 66%
Vitamin B1
0.04 mg
TOP 78%
Folate
5 µg
TOP 79%
Vitamin B3
0.4 mg
TOP 82%
Vitamin B6
0.035 mg
TOP 85%
Vitamin B5
0.133 mg
TOP 86%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 3% 0% 0% 0% 2% 1% 0% 0% 0%
Tryptophan: 2 mg of 280 mg 1%
Threonine: 0 mg of 1,050 mg 0%
Isoleucine: 0 mg of 1,400 mg 0%
Leucine: 0 mg of 2,730 mg 0%
Lysine: 9 mg of 2,100 mg 0%
Methionine: 3 mg of 1,050 mg 0%
Phenylalanine: 0 mg of 1,750 mg 0%
Valine: 0 mg of 1,820 mg 0%
Histidine: 0 mg of 700 mg 0%

Fat type information

0.016% 0.037% 0.087%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g

Fiber content ratio for Winter melon

2.9% 0.1%
Sugar: g
Fiber: 2.9 g
Other: 0.1 g

All nutrients for Winter melon per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 1% 91% 0.4g 7.1 times less than Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese
Carbs 1% 66% 3g 9.4 times less than Rice
Calories 1% 99% 13kcal 3.6 times less than Orange
Fiber 12% 27% 2.9g 1.2 times more than Orange
Calcium 2% 55% 19mg 6.6 times less than Milk
Iron 5% 80% 0.4mg 6.5 times less than Beef
Magnesium 2% 84% 10mg 14 times less than Almond
Phosphorus 3% 89% 19mg 9.6 times less than Chicken meat
Potassium 0% 97% 6mg 24.5 times less than Cucumber
Sodium 5% 47% 111mg 4.4 times less than White Bread
Zinc 6% 64% 0.61mg 10.3 times less than Beef
Copper 3% 91% 0.02mg 6.2 times less than Shiitake
Vitamin D 0% 100% 0µg N/A
Vitamin C 14% 22% 13mg 4.1 times less than Lemon
Vitamin B1 3% 78% 0.04mg 6.7 times less than Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado
Vitamin B3 3% 82% 0.4mg 23.9 times less than Turkey meat
Vitamin B5 3% 86% 0.13mg 8.5 times less than Sunflower seed
Vitamin B6 3% 85% 0.04mg 3.4 times less than Oat
Folate 1% 79% 5µg 12.2 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Tryptophan 0% 98% 0mg 152.5 times less than Chicken meat
Lysine 0% 98% 0.01mg 50.2 times less than Tofu
Methionine 0% 98% 0mg 32 times less than Quinoa
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 92% 0.02g 368.4 times less than Beef
Monounsaturated Fat 0% 86% 0.04g 264.8 times less than Avocado
Polyunsaturated fat 0% 86% 0.09g 542.2 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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