Arborio rice vs. Winter melon — In-Depth Nutrition Comparison
Compare
What are the main differences between arborio rice and winter melon?
- Arborio rice is richer in folate, selenium, iron, manganese, vitamin B1, vitamin B3, copper, and vitamin B5, yet winter melon is richer in vitamin C and vitamin B2.
- Winter melon's daily need coverage for vitamin C is 14% higher.
- Arborio rice has 38 times more selenium than winter melon. Arborio rice has 7.5µg of selenium, while winter melon has 0.2µg.
We used Rice, white, short-grain, enriched, cooked and Waxgourd, (chinese preserving melon), raw types in this comparison.
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 PotassiumPotassium | +333.3% |
| Contains more IronIron | +265% |
| Contains more CopperCopper | +213% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +515.5% |
| Contains more SeleniumSelenium | +3650% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +1800% |
| Contains more ZincZinc | +52.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +310% |
| Contains more Vitamin B3Vitamin B3 | +273.3% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +68.6% |
| Contains more FolateFolate | +1080% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +587.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +490% |
| Contains more CarbsCarbs | +857.7% |
| Contains more WaterWater | +40.2% |
| Contains more OtherOther | +57.9% |
~equal in
Fats
~0.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
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 | +56.8% |
| Contains less Sat. FatSaturated fat | -68.6% |
| Contains more Poly. FatPolyunsaturated fat | +74% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 59µg | 5µg | 14% |
| Vitamin C | 0mg | 13mg | 14% |
| Selenium | 7.5µg | 0.2µg | 13% |
| Manganese | 0.357mg | 0.058mg | 13% |
| Iron | 1.46mg | 0.4mg | 13% |
| Fiber | 2.9g | 12% | |
| Vitamin B1 | 0.164mg | 0.04mg | 10% |
| Carbs | 28.73g | 3g | 9% |
| Vitamin B3 | 1.493mg | 0.4mg | 7% |
| Vitamin B2 | 0.016mg | 0.11mg | 7% |
| Calories | 130kcal | 13kcal | 6% |
| Copper | 0.072mg | 0.023mg | 5% |
| Sodium | 0mg | 111mg | 5% |
| Vitamin B5 | 0.397mg | 0.133mg | 5% |
| Protein | 2.36g | 0.4g | 4% |
| Zinc | 0.4mg | 0.61mg | 2% |
| Phosphorus | 33mg | 19mg | 2% |
| Calcium | 1mg | 19mg | 2% |
| Vitamin B6 | 0.059mg | 0.035mg | 2% |
| Potassium | 26mg | 6mg | 1% |
| Fats | 0.19g | 0.2g | 0% |
| Net carbs | 28.73g | 0.1g | N/A |
| Magnesium | 8mg | 10mg | 0% |
| Saturated fat | 0.051g | 0.016g | 0% |
| Monounsaturated fat | 0.058g | 0.037g | 0% |
| Polyunsaturated fat | 0.05g | 0.087g | 0% |
| Tryptophan | 0.027mg | 0.002mg | 0% |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0.009mg | 0% |
| Methionine | 0.056mg | 0.003mg | 0% |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
12%
8%
Minerals Daily Need Coverage Score
20%
8%
Comparison summary
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.035g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 69)
Which food is cheaper?
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 111mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.