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Cereal vs. Winter melon — In-Depth Nutrition Comparison

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Differences between cereal and winter melon

  • Winter melon contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C than cereal.
  • Cereal's daily need coverage for vitamin B1 is 521% higher.
  • The amount of sodium in winter melon is lower.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Waxgourd, (chinese preserving melon), raw.

Infographic

Cereal 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.
Cereal
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +90%
Contains more PotassiumPotassium +1650%
Contains more IronIron +8415%
Contains more CopperCopper +495.7%
Contains more ZincZinc +1145.9%
Contains more PhosphorusPhosphorus +305.3%
Contains more ManganeseManganese +1262.1%
Contains more SeleniumSelenium +3050%
Contains more CalciumCalcium +90%
Contains less SodiumSodium -86%

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.
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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 +196.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15620%
Contains more Vitamin B2Vitamin B2 +3418.2%
Contains more Vitamin B3Vitamin B3 +7305%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin B6Vitamin B6 +17002.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +1415%
Contains more FatsFats +440%
Contains more CarbsCarbs +2795%
Contains more OtherOther +643.3%
Contains more WaterWater +2442.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 more Mono. FatMonounsaturated fat +451.4%
Contains more Poly. FatPolyunsaturated fat +306.9%
Contains less Sat. FatSaturated fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cereal Winter melon DV% diff.
Vitamin B1 6.288mg 0.04mg 521%
Vitamin B6 5.986mg 0.035mg 458%
Iron 34.06mg 0.4mg 421%
Vitamin B2 3.87mg 0.11mg 289%
Vitamin B3 29.62mg 0.4mg 183%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.61mg 64%
Manganese 0.79mg 0.058mg 32%
Sodium 795mg 111mg 30%
Vitamin C 38.5mg 13mg 28%
Carbs 86.85g 3g 28%
Calories 378kcal 13kcal 18%
Copper 0.137mg 0.023mg 13%
Protein 6.06g 0.4g 11%
Selenium 6.3µg 0.2µg 11%
Phosphorus 77mg 19mg 8%
Fiber 1.4g 2.9g 6%
Potassium 105mg 6mg 3%
Polyunsaturated fat 0.354g 0.087g 2%
Magnesium 19mg 10mg 2%
Vitamin B5 0.226mg 0.133mg 2%
Vitamin E 0.08mg 1%
Calcium 10mg 19mg 1%
Fats 1.08g 0.2g 1%
Folate 5µg 1%
Saturated fat 0.26g 0.016g 1%
Net carbs 85.45g 0.1g N/A
Sugar 10.35g N/A
Monounsaturated fat 0.204g 0.037g 0%
Tryptophan 0.066mg 0.002mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0.009mg 0%
Methionine 0.13mg 0.003mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
8%
Winter melon
Minerals Daily Need Coverage Score
183%
Cereal
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 684mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.