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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
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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 +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 Zinc +45.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 53% 17% 30% 35% 4% 12% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
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 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" 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 +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%

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.
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
Starch g g
Fructose 0.93g g Brussels sprout
Sugar 2.2g g 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
Vitamin A 754IU 0IU Brussels sprout
Vitamin E 0.88mg mg Brussels sprout
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 177µg µg Brussels sprout
Tryptophan 0.037mg 0.002mg Brussels sprout
Threonine 0.12mg mg Brussels sprout
Isoleucine 0.132mg mg Brussels sprout
Leucine 0.152mg mg Brussels sprout
Lysine 0.154mg 0.009mg Brussels sprout
Methionine 0.032mg 0.003mg Brussels sprout
Phenylalanine 0.098mg mg Brussels sprout
Valine 0.155mg mg Brussels sprout
Histidine 0.076mg mg Brussels sprout
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
81
Brussels sprout
9
Winter melon
Mineral Summary Score
23
Brussels sprout
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
20%
Brussels sprout
2%
Winter melon
Carbohydrates
9%
Brussels sprout
3%
Winter melon
Fats
1%
Brussels sprout
1%
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.