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  6. Amaranth grain vs. Winter melon

Amaranth grain vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Winter melon

  • Amaranth grain has more Manganese, Iron, Phosphorus, Copper, Magnesium, Selenium, and Vitamin B6, however, Winter melon is higher in Vitamin B2.
  • Amaranth grain covers your daily Manganese needs 35% more than Winter melon.
  • Winter melon contains 28 times less Selenium than Amaranth grain. Amaranth grain contains 5.5µg of Selenium, while Winter melon contains 0.2µg.
  • Amaranth grain has less Sodium.

Food varieties used in this article are Amaranth grain, cooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Amaranth grain 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.
Amaranth grain
Amaranth grain
10
:
0
Winter melon
Winter melon
Contains more Calcium +147.4%
Contains more Iron +425%
Contains more Magnesium +550%
Contains more Phosphorus +678.9%
Contains more Potassium +2150%
Contains less Sodium -94.6%
Contains more Zinc +41%
Contains more Copper +547.8%
Contains more Manganese +1372.4%
Contains more Selenium +2650%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
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 +147.4%
Contains more Iron +425%
Contains more Magnesium +550%
Contains more Phosphorus +678.9%
Contains more Potassium +2150%
Contains less Sodium -94.6%
Contains more Zinc +41%
Contains more Copper +547.8%
Contains more Manganese +1372.4%
Contains more Selenium +2650%

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.
Amaranth grain
Amaranth grain
3
:
8
Winter melon
Winter melon
Contains more Vitamin B6 +222.9%
Contains more Folate +340%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +70.2%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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 B6 +222.9%
Contains more Folate +340%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +70.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Winter melon
Winter melon
Contains more Protein +850%
Contains more Fats +690%
Contains more Carbs +523%
Contains more Other +156.7%
Contains more Water +27.9%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 +850%
Contains more Fats +690%
Contains more Carbs +523%
Contains more Other +156.7%
Contains more Water +27.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Winter melon Opinion
Net carbs 16.59g 0.1g Amaranth grain
Protein 3.8g 0.4g Amaranth grain
Fats 1.58g 0.2g Amaranth grain
Carbs 18.69g 3g Amaranth grain
Calories 102kcal 13kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g 2.9g Winter melon
Calcium 47mg 19mg Amaranth grain
Iron 2.1mg 0.4mg Amaranth grain
Magnesium 65mg 10mg Amaranth grain
Phosphorus 148mg 19mg Amaranth grain
Potassium 135mg 6mg Amaranth grain
Sodium 6mg 111mg Amaranth grain
Zinc 0.86mg 0.61mg Amaranth grain
Copper 0.149mg 0.023mg Amaranth grain
Manganese 0.854mg 0.058mg Amaranth grain
Selenium 5.5µg 0.2µg Amaranth grain
Vitamin E 0.19mg Amaranth grain
Vitamin C 13mg Winter melon
Vitamin B1 0.015mg 0.04mg Winter melon
Vitamin B2 0.022mg 0.11mg Winter melon
Vitamin B3 0.235mg 0.4mg Winter melon
Vitamin B5 0.133mg Winter melon
Vitamin B6 0.113mg 0.035mg Amaranth grain
Folate 22µg 5µg Amaranth grain
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Amaranth grain
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain 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
5%
Amaranth grain
9%
Winter melon
Minerals Daily Need Coverage Score
43%
Amaranth grain
8%
Winter melon

Comparison summary

Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 97)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3)
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 105mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.