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Brussels sprout vs. Winter melon — In-Depth Nutrition Comparison

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Differences between Brussels sprout and Winter melon

  • Winter melon contains less Vitamin C, Vitamin B6, Folate, Iron, Manganese, Potassium, Vitamin B1, Phosphorus, and Copper than Brussels sprout.
  • Brussels sprout's daily need coverage for Vitamin C is 80% higher.
  • Winter melon contains 65 times less Potassium than Brussels sprout. Brussels sprout contains 389mg of Potassium, while Winter melon contains 6mg.

The food types used in this comparison are Brussels sprouts, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Brussels sprout 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +121.1%
Contains more Iron +250%
Contains more Magnesium +130%
Contains more Phosphorus +263.2%
Contains more Potassium +6383.3%
Contains less Sodium -77.5%
Contains more Copper +204.3%
Contains more Manganese +481%
Contains more Selenium +700%
Contains more Zinc +45.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +121.1%
Contains more Iron +250%
Contains more Magnesium +130%
Contains more Phosphorus +263.2%
Contains more Potassium +6383.3%
Contains less Sodium -77.5%
Contains more Copper +204.3%
Contains more Manganese +481%
Contains more Selenium +700%
Contains more Zinc +45.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts 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 +553.8%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +525.7%
Contains more Folate +1120%
Contains more Vitamin B2 +22.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
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 +553.8%
Contains more Vitamin B1 +247.5%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +132.3%
Contains more Vitamin B6 +525.7%
Contains more Folate +1120%
Contains more Vitamin B2 +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +745%
Contains more Fats +50%
Contains more Carbs +198.3%
Contains more Other +356.7%
Contains more Water +11.7%
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +745%
Contains more Fats +50%
Contains more Carbs +198.3%
Contains more Other +356.7%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +175762.1%
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +60.9%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +175762.1%
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +60.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout 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 Brussels sprout Winter melon Opinion
Net carbs 5.15g 0.1g Brussels sprout
Protein 3.38g 0.4g Brussels sprout
Fats 0.3g 0.2g Brussels sprout
Carbs 8.95g 3g Brussels sprout
Calories 43kcal 13kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g Winter melon
Fiber 3.8g 2.9g Brussels sprout
Calcium 42mg 19mg Brussels sprout
Iron 1.4mg 0.4mg Brussels sprout
Magnesium 23mg 10mg Brussels sprout
Phosphorus 69mg 19mg Brussels sprout
Potassium 389mg 6mg Brussels sprout
Sodium 25mg 111mg Brussels sprout
Zinc 0.42mg 0.61mg Winter melon
Copper 0.07mg 0.023mg Brussels sprout
Manganese 0.337mg 0.058mg Brussels sprout
Selenium 1.6µg 0.2µg Brussels sprout
Vitamin A 754IU 0IU Brussels sprout
Vitamin A RAE 38µg 0µg Brussels sprout
Vitamin E 0.88mg Brussels sprout
Vitamin C 85mg 13mg Brussels sprout
Vitamin B1 0.139mg 0.04mg Brussels sprout
Vitamin B2 0.09mg 0.11mg Winter melon
Vitamin B3 0.745mg 0.4mg Brussels sprout
Vitamin B5 0.309mg 0.133mg Brussels sprout
Vitamin B6 0.219mg 0.035mg Brussels sprout
Folate 61µg 5µg Brussels sprout
Vitamin K 177µg Brussels sprout
Tryptophan 0.037mg 0.002mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg 0.009mg Brussels sprout
Methionine 0.032mg 0.003mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.016g Winter melon
Monounsaturated Fat 0.023g 0.037g Winter melon
Polyunsaturated fat 153g 0.087g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
Brussels sprout
9%
Winter melon
Minerals Daily Need Coverage Score
24%
Brussels sprout
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 86mg)
Which food is richer in minerals?
Brussels sprout
Brussels sprout is relatively richer in minerals
Which food is richer in vitamins?
Brussels sprout
Brussels sprout 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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.