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  6. Vegetable vs. Winter melon

Vegetable vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between Vegetable and Winter melon?

  • Vegetable is higher in Vitamin A RAE, Manganese, Copper, Fiber, and Iron, yet Winter melon is higher in Vitamin C.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% more.
  • Vegetable has 28 times more Potassium than Winter melon. While Vegetable has 169mg of Potassium, Winter melon has only 6mg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
9
:
1
Winter melon
Winter melon
Contains more Calcium +31.6%
Contains more Iron +105%
Contains more Magnesium +120%
Contains more Phosphorus +168.4%
Contains more Potassium +2716.7%
Contains less Sodium -68.5%
Contains more Copper +260.9%
Contains more Manganese +553.4%
Contains more Selenium +50%
Contains more Zinc +24.5%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +31.6%
Contains more Iron +105%
Contains more Magnesium +120%
Contains more Phosphorus +168.4%
Contains more Potassium +2716.7%
Contains less Sodium -68.5%
Contains more Copper +260.9%
Contains more Manganese +553.4%
Contains more Selenium +50%
Contains more Zinc +24.5%

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.
Vegetable
Vegetable
9
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +111.4%
Contains more Folate +280%
Contains more Vitamin C +306.3%
Equal in Vitamin B2 - 0.11
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Winter melon
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 +77.5%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +111.4%
Contains more Folate +280%
Contains more Vitamin C +306.3%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Winter melon
Winter melon
Contains more Protein +615%
Contains more Carbs +336.3%
Contains more Other +123.3%
Contains more Fats +33.3%
Contains more Water +15.5%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +615%
Contains more Carbs +336.3%
Contains more Other +123.3%
Contains more Fats +33.3%
Contains more Water +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +20.8%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +270%
Contains more Polyunsaturated fat +20.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Winter melon Opinion
Net carbs 8.69g 0.1g Vegetable
Protein 2.86g 0.4g Vegetable
Fats 0.15g 0.2g Winter melon
Carbs 13.09g 3g Vegetable
Calories 65kcal 13kcal Vegetable
Sugar 3.12g Winter melon
Fiber 4.4g 2.9g Vegetable
Calcium 25mg 19mg Vegetable
Iron 0.82mg 0.4mg Vegetable
Magnesium 22mg 10mg Vegetable
Phosphorus 51mg 19mg Vegetable
Potassium 169mg 6mg Vegetable
Sodium 35mg 111mg Vegetable
Zinc 0.49mg 0.61mg Winter melon
Copper 0.083mg 0.023mg Vegetable
Manganese 0.379mg 0.058mg Vegetable
Selenium 0.3µg 0.2µg Vegetable
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 3.2mg 13mg Winter melon
Vitamin B1 0.071mg 0.04mg Vegetable
Vitamin B2 0.12mg 0.11mg Vegetable
Vitamin B3 0.851mg 0.4mg Vegetable
Vitamin B5 0.151mg 0.133mg Vegetable
Vitamin B6 0.074mg 0.035mg Vegetable
Folate 19µg 5µg Vegetable
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg 0.002mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg 0.009mg Vegetable
Methionine 0.034mg 0.003mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.016g Winter melon
Monounsaturated Fat 0.01g 0.037g Winter melon
Polyunsaturated fat 0.072g 0.087g Winter melon

Which food is preferable for your diet?

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

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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%
Vegetable
9%
Winter melon
Minerals Daily Need Coverage Score
19%
Vegetable
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 76mg)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.