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Seaweed vs. Winter melon — In-Depth Nutrition Comparison

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How are Seaweed and Winter melon different?

  • Seaweed is richer in Folate, Iron, Magnesium, Calcium, Copper, Vitamin B5, Manganese, and Zinc, while Winter melon is higher in Vitamin C, and Fiber.
  • Seaweed covers your daily need of Folate 44% more than Winter melon.
  • Seaweed contains 12 times more Magnesium than Winter melon. Seaweed contains 121mg of Magnesium, while Winter melon contains 10mg.

Seaweed, kelp, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Seaweed 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.
Contains more Calcium +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%
Contains more Manganese +244.8%
Contains more Selenium +250%
Contains less Sodium -52.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%
Contains more Manganese +244.8%
Contains more Selenium +250%
Contains less Sodium -52.4%

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 A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +320%
Contains more Fats +180%
Contains more Carbs +219%
Contains more Other +2103.3%
Contains more Water +17.8%
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +320%
Contains more Fats +180%
Contains more Carbs +219%
Contains more Other +2103.3%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +164.9%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +85.1%
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +164.9%
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +85.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seaweed Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seaweed Winter melon Opinion
Net carbs 8.27g 0.1g Seaweed
Protein 1.68g 0.4g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 3g Seaweed
Calories 43kcal 13kcal Seaweed
Sugar 0.6g Winter melon
Fiber 1.3g 2.9g Winter melon
Calcium 168mg 19mg Seaweed
Iron 2.85mg 0.4mg Seaweed
Magnesium 121mg 10mg Seaweed
Phosphorus 42mg 19mg Seaweed
Potassium 89mg 6mg Seaweed
Sodium 233mg 111mg Winter melon
Zinc 1.23mg 0.61mg Seaweed
Copper 0.13mg 0.023mg Seaweed
Manganese 0.2mg 0.058mg Seaweed
Selenium 0.7µg 0.2µg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 13mg Winter melon
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.11mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.133mg Seaweed
Vitamin B6 0.002mg 0.035mg Winter melon
Folate 180µg 5µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.002mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg 0.009mg Seaweed
Methionine 0.025mg 0.003mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.247g 0.016g Winter melon
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.037g Seaweed
Polyunsaturated fat 0.047g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Seaweed
9%
Winter melon
Minerals Daily Need Coverage Score
41%
Seaweed
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 122mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.231g)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.