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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.

Infographic

Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +100%
Contains more Magnesium +130%
Contains more Phosphorus +110.5%
Contains more Potassium +5316.7%
Contains less Sodium -29.7%
Contains more Copper +226.1%
Contains more Calcium +18.8%
Contains more Zinc +74.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Iron +100%
Contains more Magnesium +130%
Contains more Phosphorus +110.5%
Contains more Potassium +5316.7%
Contains less Sodium -29.7%
Contains more Copper +226.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 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%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Beetroot Winter melon Opinion
Net carbs 6.76g 0.1g Beetroot
Protein 1.61g 0.4g Beetroot
Fats 0.17g 0.2g Winter melon
Carbs 9.56g 3g Beetroot
Calories 43kcal 13kcal Beetroot
Starch g g
Fructose g g
Sugar 6.76g g Winter melon
Fiber 2.8g 2.9g Winter melon
Calcium 16mg 19mg Winter melon
Iron 0.8mg 0.4mg Beetroot
Magnesium 23mg 10mg Beetroot
Phosphorus 40mg 19mg Beetroot
Potassium 325mg 6mg Beetroot
Sodium 78mg 111mg Beetroot
Zinc 0.35mg 0.61mg Winter melon
Copper 0.075mg 0.023mg Beetroot
Vitamin A 33IU 0IU Beetroot
Vitamin E 0.04mg mg Beetroot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.9mg 13mg Winter melon
Vitamin B1 0.031mg 0.04mg Winter melon
Vitamin B2 0.04mg 0.11mg Winter melon
Vitamin B3 0.334mg 0.4mg Winter melon
Vitamin B5 0.155mg 0.133mg Beetroot
Vitamin B6 0.067mg 0.035mg Beetroot
Folate 109µg 5µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Beetroot
Tryptophan 0.019mg 0.002mg Beetroot
Threonine 0.047mg mg Beetroot
Isoleucine 0.048mg mg Beetroot
Leucine 0.068mg mg Beetroot
Lysine 0.058mg 0.009mg Beetroot
Methionine 0.018mg 0.003mg Beetroot
Phenylalanine 0.046mg mg Beetroot
Valine 0.056mg mg Beetroot
Histidine 0.021mg mg Beetroot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.016g Winter melon
Monounsaturated Fat 0.032g 0.037g Winter melon
Polyunsaturated fat 0.06g 0.087g Winter melon

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
10%
Beetroot
2%
Winter melon
Carbohydrates
10%
Beetroot
3%
Winter melon
Fats
1%
Beetroot
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 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.

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 to 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.