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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.

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Broccoli 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 +82.5%
Contains more Calcium +147.4%
Contains more Potassium +5166.7%
Contains more Magnesium +110%
Contains more Copper +113%
Contains more Phosphorus +247.4%
Contains less Sodium -70.3%
Contains more Zinc +48.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +82.5%
Contains more Calcium +147.4%
Contains more Potassium +5166.7%
Contains more Magnesium +110%
Contains more Copper +113%
Contains more Phosphorus +247.4%
Contains less Sodium -70.3%
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 C +586.2%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
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 C +586.2%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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 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)

All nutrients comparison - raw data values

Nutrient Broccoli Winter melon Opinion
Calories 34 13 Broccoli
Protein 2.82 0.4 Broccoli
Fats 0.37 0.2 Broccoli
Vitamin C 89.2 13 Broccoli
Net carbs 4.039999961853027 0.10000000149011612 Broccoli
Carbs 6.64 3 Broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 0.4 Broccoli
Calcium 47 19 Broccoli
Potassium 316 6 Broccoli
Magnesium 21 10 Broccoli
Sugar 1.7 Winter melon
Fiber 2.6 2.9 Winter melon
Copper 0.049 0.023 Broccoli
Zinc 0.41 0.61 Winter melon
Starch 0 Broccoli
Phosphorus 66 19 Broccoli
Sodium 33 111 Broccoli
Vitamin A 623 0 Broccoli
Vitamin E 0.78 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.04 Broccoli
Vitamin B2 0.117 0.11 Broccoli
Vitamin B3 0.639 0.4 Broccoli
Vitamin B5 0.573 0.133 Broccoli
Vitamin B6 0.175 0.035 Broccoli
Vitamin B12 0 0
Vitamin K 101.6 Broccoli
Folate 63 5 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.016 Winter melon
Monounsaturated Fat 0.011 0.037 Winter melon
Polyunsaturated fat 0.038 0.087 Winter melon
Tryptophan 0.033 0.002 Broccoli
Threonine 0.088 Broccoli
Isoleucine 0.079 Broccoli
Leucine 0.129 Broccoli
Lysine 0.135 0.009 Broccoli
Methionine 0.038 0.003 Broccoli
Phenylalanine 0.117 Broccoli
Valine 0.125 Broccoli
Histidine 0.059 Broccoli
Fructose 0.68 Broccoli

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.