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Chinese broccoli vs Winter melon - In-Depth Nutrition Comparison

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Important differences between Chinese broccoli and Winter melon

  • Winter melon has less Folate, Vitamin C, Vitamin A RAE, Manganese, Calcium, and Potassium.
  • Chinese broccoli's daily need coverage for Folate is 24% more.
  • Chinese broccoli has 10000000 times more Vitamin A RAE than Winter melon. Chinese broccoli has 82µg of Vitamin A RAE, while Winter melon has 0µg.
  • Chinese broccoli is lower in Sodium.

The food varieties used in the comparison are Broccoli, chinese, cooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Chinese broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +426.3%
Contains more Iron +40%
Contains more Magnesium +80%
Contains more Phosphorus +115.8%
Contains more Potassium +4250%
Contains less Sodium -93.7%
Contains more Copper +165.2%
Contains more Zinc +56.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +426.3%
Contains more Iron +40%
Contains more Magnesium +80%
Contains more Phosphorus +115.8%
Contains more Potassium +4250%
Contains less Sodium -93.7%
Contains more Copper +165.2%
Contains more Zinc +56.4%

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 A +∞%
Contains more Vitamin C +116.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +100%
Contains more Folate +1880%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +116.9%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +100%
Contains more Folate +1880%
Equal in Vitamin B3 - 0.4

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.
Chinese broccoli Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Winter melon Opinion
Net carbs 1.31g 0.1g Chinese broccoli
Protein 1.14g 0.4g Chinese broccoli
Fats 0.72g 0.2g Chinese broccoli
Carbs 3.81g 3g Chinese broccoli
Calories 22kcal 13kcal Chinese broccoli
Starch g g
Fructose g g
Sugar 0.84g g Winter melon
Fiber 2.5g 2.9g Winter melon
Calcium 100mg 19mg Chinese broccoli
Iron 0.56mg 0.4mg Chinese broccoli
Magnesium 18mg 10mg Chinese broccoli
Phosphorus 41mg 19mg Chinese broccoli
Potassium 261mg 6mg Chinese broccoli
Sodium 7mg 111mg Chinese broccoli
Zinc 0.39mg 0.61mg Winter melon
Copper 0.061mg 0.023mg Chinese broccoli
Vitamin A 1638IU 0IU Chinese broccoli
Vitamin E 0.48mg mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 13mg Chinese broccoli
Vitamin B1 0.095mg 0.04mg Chinese broccoli
Vitamin B2 0.146mg 0.11mg Chinese broccoli
Vitamin B3 0.437mg 0.4mg Chinese broccoli
Vitamin B5 0.159mg 0.133mg Chinese broccoli
Vitamin B6 0.07mg 0.035mg Chinese broccoli
Folate 99µg 5µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg µg Chinese broccoli
Tryptophan mg 0.002mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.009mg Winter melon
Methionine mg 0.003mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.016g Winter melon
Monounsaturated Fat 0.05g 0.037g Chinese broccoli
Polyunsaturated fat 0.33g 0.087g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli 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
48
Chinese broccoli
9
Winter melon
Mineral Summary Score
17
Chinese broccoli
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
7%
Chinese broccoli
2%
Winter melon
Carbohydrates
4%
Chinese broccoli
3%
Winter melon
Fats
3%
Chinese broccoli
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 104mg)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.