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Rapini vs Winter melon - In-Depth Nutrition Comparison

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How are Rapini and Winter melon different?

  • Rapini is higher in Iron, Folate, Manganese, Vitamin B6, Vitamin B1, Calcium, Vitamin C, Phosphorus, and Potassium, however Winter melon is richer in Vitamin A RAE.
  • Daily need coverage for Iron from Rapini is 22% higher.
  • Rapini contains 33 times more Potassium than Winter melon. While Rapini contains 196mg of Potassium, Winter melon contains only 6mg.

Broccoli raab, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Rapini 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 Calcium +468.4%
Contains more Iron +435%
Contains more Magnesium +120%
Contains more Phosphorus +284.2%
Contains more Potassium +3166.7%
Contains less Sodium -70.3%
Contains more Zinc +26.2%
Contains more Copper +82.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +468.4%
Contains more Iron +435%
Contains more Magnesium +120%
Contains more Phosphorus +284.2%
Contains more Potassium +3166.7%
Contains less Sodium -70.3%
Contains more Zinc +26.2%
Contains more Copper +82.6%

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
Rapini
10
:
Contains more Vitamin A +∞%
Contains more Vitamin C +55.4%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 +55.4%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%

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.
Rapini 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 Rapini Winter melon Opinion
Net carbs 0.15g 0.1g Rapini
Protein 3.17g 0.4g Rapini
Fats 0.49g 0.2g Rapini
Carbs 2.85g 3g Winter melon
Calories 22kcal 13kcal Rapini
Starch g g
Fructose 0.17g g Rapini
Sugar 0.38g g Winter melon
Fiber 2.7g 2.9g Winter melon
Calcium 108mg 19mg Rapini
Iron 2.14mg 0.4mg Rapini
Magnesium 22mg 10mg Rapini
Phosphorus 73mg 19mg Rapini
Potassium 196mg 6mg Rapini
Sodium 33mg 111mg Rapini
Zinc 0.77mg 0.61mg Rapini
Copper 0.042mg 0.023mg Rapini
Vitamin A 2622IU 0IU Rapini
Vitamin E 1.62mg mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.2mg 13mg Rapini
Vitamin B1 0.162mg 0.04mg Rapini
Vitamin B2 0.129mg 0.11mg Rapini
Vitamin B3 1.221mg 0.4mg Rapini
Vitamin B5 0.322mg 0.133mg Rapini
Vitamin B6 0.171mg 0.035mg Rapini
Folate 83µg 5µg Rapini
Vitamin B12 0µg 0µg
Vitamin K 224µg µg Rapini
Tryptophan 0.043mg 0.002mg Rapini
Threonine 0.106mg mg Rapini
Isoleucine 0.104mg mg Rapini
Leucine 0.17mg mg Rapini
Lysine 0.198mg 0.009mg Rapini
Methionine 0.048mg 0.003mg Rapini
Phenylalanine 0.128mg mg Rapini
Valine 0.153mg mg Rapini
Histidine 0.066mg mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.05g 0.016g Winter melon
Monounsaturated Fat 0.026g 0.037g Winter melon
Polyunsaturated fat 0.13g 0.087g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86
Rapini
9
Winter melon
Mineral Summary Score
27
Rapini
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
19%
Rapini
2%
Winter melon
Carbohydrates
3%
Rapini
3%
Winter melon
Fats
2%
Rapini
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.034g)
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?
Rapini
Rapini contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.