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Broccoli vs Winter melon - In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Winter melon

  • The amount of Vitamin C, Folate, Vitamin B6, Potassium, Vitamin B5, Phosphorus, and Manganese in Broccoli is higher than in Winter melon.
  • Broccoli covers your daily need of Vitamin C 85% more than Winter melon.
  • Broccoli contains 53 times more Potassium than Winter melon. While Broccoli contains 316mg of Potassium, Winter melon contains only 6mg.

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

Infographic

Broccoli 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 Calcium +147.4%
Contains more Iron +82.5%
Contains more Magnesium +110%
Contains more Phosphorus +247.4%
Contains more Potassium +5166.7%
Contains less Sodium -70.3%
Contains more Copper +113%
Contains more Zinc +48.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +147.4%
Contains more Iron +82.5%
Contains more Magnesium +110%
Contains more Phosphorus +247.4%
Contains more Potassium +5166.7%
Contains less Sodium -70.3%
Contains more Copper +113%
Contains more Zinc +48.8%

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 C +586.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +330.8%
Contains more Vitamin B6 +400%
Contains more Folate +1160%
Equal in Vitamin B2 - 0.11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 C +586.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +330.8%
Contains more Vitamin B6 +400%
Contains more Folate +1160%
Equal in Vitamin B2 - 0.11

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.
Broccoli 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 Broccoli Winter melon Opinion
Net carbs 4.04g 0.1g Broccoli
Protein 2.82g 0.4g Broccoli
Fats 0.37g 0.2g Broccoli
Carbs 6.64g 3g Broccoli
Calories 34kcal 13kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g g Winter melon
Fiber 2.6g 2.9g Winter melon
Calcium 47mg 19mg Broccoli
Iron 0.73mg 0.4mg Broccoli
Magnesium 21mg 10mg Broccoli
Phosphorus 66mg 19mg Broccoli
Potassium 316mg 6mg Broccoli
Sodium 33mg 111mg Broccoli
Zinc 0.41mg 0.61mg Winter melon
Copper 0.049mg 0.023mg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin E 0.78mg mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 13mg Broccoli
Vitamin B1 0.071mg 0.04mg Broccoli
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.133mg Broccoli
Vitamin B6 0.175mg 0.035mg Broccoli
Folate 63µg 5µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg µg Broccoli
Tryptophan 0.033mg 0.002mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg 0.009mg Broccoli
Methionine 0.038mg 0.003mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.016g Winter melon
Monounsaturated Fat 0.011g 0.037g Winter melon
Polyunsaturated fat 0.038g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65
Broccoli
9
Winter melon
Mineral Summary Score
18
Broccoli
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
17%
Broccoli
2%
Winter melon
Carbohydrates
7%
Broccoli
3%
Winter melon
Fats
2%
Broccoli
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.