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Groat vs. Winter melon — In-Depth Nutrition Comparison

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Differences between groat and winter melon

  • Winter melon contains less copper, manganese, magnesium, phosphorus, vitamin B3, fiber, vitamin B2, iron, vitamin B5, and zinc than groat.
  • Groat's daily need coverage for copper is 120% higher.
  • Winter melon contains 23 times less magnesium than groat. Groat contains 231mg of magnesium, while winter melon contains 10mg.

The food types used in this comparison are Buckwheat and Waxgourd, (chinese preserving melon), raw.

Infographic

Groat 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.
Groat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +2210%
Contains more PotassiumPotassium +7566.7%
Contains more IronIron +450%
Contains more CopperCopper +4682.6%
Contains more ZincZinc +293.4%
Contains more PhosphorusPhosphorus +1726.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +2141.4%
Contains more SeleniumSelenium +4050%
~equal in Calcium ~19mg

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.
Groat
6
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% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +152.5%
Contains more Vitamin B2Vitamin B2 +286.4%
Contains more Vitamin B3Vitamin B3 +1655%
Contains more Vitamin B5Vitamin B5 +827.1%
Contains more Vitamin B6Vitamin B6 +500%
Contains more FolateFolate +500%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~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
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +3212.5%
Contains more FatsFats +1600%
Contains more CarbsCarbs +2283.3%
Contains more OtherOther +600%
Contains more WaterWater +885.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 +2710.8%
Contains more Poly. FatPolyunsaturated fat +1094.3%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Winter melon DV% diff.
Copper 1.1mg 0.023mg 120%
Manganese 1.3mg 0.058mg 54%
Magnesium 231mg 10mg 53%
Phosphorus 347mg 19mg 47%
Vitamin B3 7.02mg 0.4mg 41%
Fiber 10g 2.9g 28%
Protein 13.25g 0.4g 26%
Vitamin B2 0.425mg 0.11mg 24%
Iron 2.2mg 0.4mg 23%
Carbs 71.5g 3g 23%
Vitamin B5 1.233mg 0.133mg 22%
Calories 343kcal 13kcal 17%
Zinc 2.4mg 0.61mg 16%
Selenium 8.3µg 0.2µg 15%
Vitamin C 0mg 13mg 14%
Potassium 460mg 6mg 13%
Vitamin B6 0.21mg 0.035mg 13%
Folate 30µg 5µg 6%
Polyunsaturated fat 1.039g 0.087g 6%
Vitamin B1 0.101mg 0.04mg 5%
Sodium 1mg 111mg 5%
Fats 3.4g 0.2g 5%
Saturated fat 0.741g 0.016g 3%
Monounsaturated fat 1.04g 0.037g 3%
Net carbs 61.5g 0.1g N/A
Calcium 18mg 19mg 0%
Tryptophan 0.192mg 0.002mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0.009mg 0%
Methionine 0.172mg 0.003mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
8%
Winter melon
Minerals Daily Need Coverage Score
109%
Groat
8%
Winter melon

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.725g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 54)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.6)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 110mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.