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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

  • Chinese broccoli has more Folate, Vitamin C, Manganese, Calcium, and Potassium, however Winter melon has more Vitamin A.
  • Chinese broccoli's daily need coverage for Folate is 24% more.
  • Chinese broccoli has 44 times more Potassium than Winter melon. Chinese broccoli has 261mg of Potassium, while Winter melon has 6mg.
  • 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
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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 Iron +40%
Contains more Calcium +426.3%
Contains more Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +165.2%
Contains more Phosphorus +115.8%
Contains less Sodium -93.7%
Contains more Zinc +56.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +40%
Contains more Calcium +426.3%
Contains more Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +165.2%
Contains more Phosphorus +115.8%
Contains less Sodium -93.7%
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 C +116.9%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +116.9%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 ($)

All nutrients comparison - raw data values

Nutrient Chinese broccoli Winter melon Opinion
Calories 22 13 Chinese broccoli
Protein 1.14 0.4 Chinese broccoli
Fats 0.72 0.2 Chinese broccoli
Vitamin C 28.2 13 Chinese broccoli
Net carbs 1.309999942779541 0.10000000149011612 Chinese broccoli
Carbs 3.81 3 Chinese broccoli
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.4 Chinese broccoli
Calcium 100 19 Chinese broccoli
Potassium 261 6 Chinese broccoli
Magnesium 18 10 Chinese broccoli
Sugar 0.84 Winter melon
Fiber 2.5 2.9 Winter melon
Copper 0.061 0.023 Chinese broccoli
Zinc 0.39 0.61 Winter melon
Starch
Phosphorus 41 19 Chinese broccoli
Sodium 7 111 Chinese broccoli
Vitamin A 1638 0 Chinese broccoli
Vitamin E 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.04 Chinese broccoli
Vitamin B2 0.146 0.11 Chinese broccoli
Vitamin B3 0.437 0.4 Chinese broccoli
Vitamin B5 0.159 0.133 Chinese broccoli
Vitamin B6 0.07 0.035 Chinese broccoli
Vitamin B12 0 0
Vitamin K 84.8 Chinese broccoli
Folate 99 5 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.016 Winter melon
Monounsaturated Fat 0.05 0.037 Chinese broccoli
Polyunsaturated fat 0.33 0.087 Chinese broccoli
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose

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.