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Beetroot vs Winter melon - In-Depth Nutrition Comparison

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Summary of differences between Beetroot and Winter melon

  • Beetroot has more Folate, Manganese, Potassium and Copper, while Winter melon has more Vitamin C and Vitamin B2.
  • Beetroot covers your daily need of Folate 26% more than Winter melon.
  • Beetroot contains 54 times more Potassium than Winter melon. While Beetroot contains 325mg of Potassium, Winter melon contains only 6mg.

These are the specific foods used in this comparison Beets, raw and Waxgourd, (chinese preserving melon), raw.

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Beetroot vs Winter melon infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +100%
Contains more Potassium +5316.7%
Contains more Magnesium +130%
Contains more Copper +226.1%
Contains more Phosphorus +110.5%
Contains less Sodium -29.7%
Contains more Calcium +18.8%
Contains more Zinc +74.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +100%
Contains more Potassium +5316.7%
Contains more Magnesium +130%
Contains more Copper +226.1%
Contains more Phosphorus +110.5%
Contains less Sodium -29.7%
Contains more Calcium +18.8%
Contains more Zinc +74.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +91.4%
Contains more Folate +2080%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +19.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +91.4%
Contains more Folate +2080%
Contains more Vitamin C +165.3%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +175%
Contains more Vitamin B3 +19.8%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
12
Beetroot
9
Winter melon
Mineral Summary Score
18
Beetroot
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
10%
Beetroot
2%
Winter melon
Carbohydrates
10%
Beetroot
3%
Winter melon
Fats
1%
Beetroot
1%
Winter melon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beetroot Winter melon
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beetroot Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 6.76g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 64)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beetroot Winter melon Opinion
Calories 43 13 Beetroot
Protein 1.61 0.4 Beetroot
Fats 0.17 0.2 Winter melon
Vitamin C 4.9 13 Winter melon
Carbs 9.56 3 Beetroot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.4 Beetroot
Calcium 16 19 Winter melon
Potassium 325 6 Beetroot
Magnesium 23 10 Beetroot
Sugars 6.76 Winter melon
Fiber 2.8 2.9 Winter melon
Copper 0.075 0.023 Beetroot
Zinc 0.35 0.61 Winter melon
Starch
Phosphorus 40 19 Beetroot
Sodium 78 111 Beetroot
Vitamin A 33 0 Beetroot
Vitamin E 0.04 Beetroot
Vitamin D 0 0
Vitamin B1 0.031 0.04 Winter melon
Vitamin B2 0.04 0.11 Winter melon
Vitamin B3 0.334 0.4 Winter melon
Vitamin B5 0.155 0.133 Beetroot
Vitamin B6 0.067 0.035 Beetroot
Vitamin B12 0 0
Vitamin K 0.2 Beetroot
Folate 109 5 Beetroot
Trans Fat 0 0
Saturated Fat 0.027 0.016 Winter melon
Monounsaturated Fat 0.032 0.037 Winter melon
Polyunsaturated fat 0.06 0.087 Winter melon
Tryptophan 0.019 0.002 Beetroot
Threonine 0.047 Beetroot
Isoleucine 0.048 Beetroot
Leucine 0.068 Beetroot
Lysine 0.058 0.009 Beetroot
Methionine 0.018 0.003 Beetroot
Phenylalanine 0.046 Beetroot
Valine 0.056 Beetroot
Histidine 0.021 Beetroot
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.