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Cauliflower vs Winter melon - In-Depth Nutrition Comparison

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How are Cauliflower and Winter melon different?

  • Cauliflower is higher than Winter melon in Vitamin C, Folate, Vitamin B6, Vitamin B5, and Potassium.
  • Cauliflower covers your daily need of Vitamin C 39% more than Winter melon.
  • Cauliflower contains 50 times more Potassium than Winter melon. Cauliflower contains 299mg of Potassium, while Winter melon contains 6mg.

Cauliflower, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Cauliflower 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 +15.8%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +4883.3%
Contains less Sodium -73%
Contains more Copper +69.6%
Contains more Zinc +125.9%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +15.8%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +4883.3%
Contains less Sodium -73%
Contains more Copper +69.6%
Contains more Zinc +125.9%
Equal in Iron - 0.4

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 +270.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +401.5%
Contains more Vitamin B6 +425.7%
Contains more Folate +1040%
Contains more Vitamin B2 +83.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 C +270.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +401.5%
Contains more Vitamin B6 +425.7%
Contains more Folate +1040%
Contains more Vitamin B2 +83.3%

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.
Cauliflower 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 Cauliflower Winter melon Opinion
Net carbs 2.97g 0.1g Cauliflower
Protein 1.92g 0.4g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 3g Cauliflower
Calories 25kcal 13kcal Cauliflower
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g g Winter melon
Fiber 2g 2.9g Winter melon
Calcium 22mg 19mg Cauliflower
Iron 0.42mg 0.4mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 19mg Cauliflower
Potassium 299mg 6mg Cauliflower
Sodium 30mg 111mg Cauliflower
Zinc 0.27mg 0.61mg Winter melon
Copper 0.039mg 0.023mg Cauliflower
Vitamin A 0IU 0IU
Vitamin E 0.08mg mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 13mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.11mg Winter melon
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.133mg Cauliflower
Vitamin B6 0.184mg 0.035mg Cauliflower
Folate 57µg 5µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg µg Cauliflower
Tryptophan 0.02mg 0.002mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg 0.009mg Cauliflower
Methionine 0.02mg 0.003mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.016g Winter melon
Monounsaturated Fat 0.034g 0.037g Winter melon
Polyunsaturated fat 0.031g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30
Cauliflower
9
Winter melon
Mineral Summary Score
13
Cauliflower
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
12%
Cauliflower
2%
Winter melon
Carbohydrates
5%
Cauliflower
3%
Winter melon
Fats
1%
Cauliflower
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.114g)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 81mg)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.