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  6. Cauliflower vs. Winter melon

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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +4883.3%
Contains more CopperCopper +69.6%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -73%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +125.9%
~equal in Iron ~0.4mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +270.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +401.5%
Contains more Vitamin B6Vitamin B6 +425.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1040%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +83.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Winter melon DV% diff.
Vitamin C 48.2mg 13mg 39%
Folate 57µg 5µg 13%
Vitamin K 15.5µg 13%
Vitamin B6 0.184mg 0.035mg 11%
Vitamin B5 0.667mg 0.133mg 11%
Potassium 299mg 6mg 9%
Choline 44.3mg 8%
Sodium 30mg 111mg 4%
Phosphorus 44mg 19mg 4%
Fiber 2g 2.9g 4%
Manganese 0.155mg 0.058mg 4%
Vitamin B2 0.06mg 0.11mg 4%
Zinc 0.27mg 0.61mg 3%
Protein 1.92g 0.4g 3%
Copper 0.039mg 0.023mg 2%
Saturated fat 0.13g 0.016g 1%
Fructose 0.97g 1%
Calories 25kcal 13kcal 1%
Vitamin B3 0.507mg 0.4mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin E 0.08mg 1%
Magnesium 15mg 10mg 1%
Carbs 4.97g 3g 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.28g 0.2g 0%
Net carbs 2.97g 0.1g N/A
Calcium 22mg 19mg 0%
Iron 0.42mg 0.4mg 0%
Sugar 1.91g N/A
Monounsaturated fat 0.034g 0.037g 0%
Polyunsaturated fat 0.031g 0.087g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0.009mg 0%
Methionine 0.02mg 0.003mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +380%
Contains more FatsFats +40%
Contains more CarbsCarbs +65.7%
Contains more OtherOther +153.3%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +180.6%
~equal in Monounsaturated fat ~0.037g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.