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  6. Glutinous rice vs. Winter melon

Glutinous rice vs. Winter melon — In-Depth Nutrition Comparison

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How are glutinous rice and winter melon different?

  • Glutinous rice is richer in selenium and manganese, while winter melon is higher in vitamin C, fiber, and vitamin B2.
  • Winter melon covers your daily need for vitamin C, 14% more than glutinous rice.
  • Glutinous rice contains 28 times more selenium than winter melon. Glutinous rice contains 5.6µg of selenium, while winter melon contains 0.2µg.
  • Glutinous rice is lower in sodium.

Rice, white, glutinous, unenriched, cooked and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Glutinous rice 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" 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
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 PotassiumPotassium +66.7%
Contains more CopperCopper +113%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +351.7%
Contains more SeleniumSelenium +2700%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +850%
Contains more IronIron +185.7%
Contains more ZincZinc +48.8%
Contains more PhosphorusPhosphorus +137.5%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B6Vitamin B6 +34.6%
Contains more FolateFolate +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Winter melon DV% diff.
Vitamin C 0mg 13mg 14%
Selenium 5.6µg 0.2µg 10%
Manganese 0.262mg 0.058mg 9%
Fiber 1g 2.9g 8%
Vitamin B2 0.013mg 0.11mg 7%
Carbs 21.09g 3g 6%
Sodium 5mg 111mg 5%
Calories 97kcal 13kcal 4%
Protein 2.02g 0.4g 3%
Iron 0.14mg 0.4mg 3%
Copper 0.049mg 0.023mg 3%
Phosphorus 8mg 19mg 2%
Vitamin B5 0.215mg 0.133mg 2%
Vitamin B1 0.02mg 0.04mg 2%
Zinc 0.41mg 0.61mg 2%
Calcium 2mg 19mg 2%
Magnesium 5mg 10mg 1%
Vitamin B3 0.29mg 0.4mg 1%
Vitamin B6 0.026mg 0.035mg 1%
Folate 1µg 5µg 1%
Fats 0.19g 0.2g 0%
Net carbs 20.09g 0.1g N/A
Potassium 10mg 6mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Saturated fat 0.039g 0.016g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.037g 0%
Polyunsaturated fat 0.069g 0.087g 0%
Tryptophan 0.023mg 0.002mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0.009mg 0%
Methionine 0.047mg 0.003mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 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 +405%
Contains more CarbsCarbs +603%
Contains more WaterWater +25.4%
Contains more OtherOther +328.6%
~equal in Fats ~0.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 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 +89.2%
Contains less Sat. FatSaturated fat -59%
Contains more Poly. FatPolyunsaturated fat +26.1%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.