Kale vs. Winter melon — In-Depth Nutrition Comparison
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What are the differences between Kale and Winter melon?
- Kale is richer than Winter melon in Vitamin A RAE, Vitamin C, Manganese, Copper, Vitamin B6, Potassium, Iron, and Calcium.
- Kale's daily need coverage for Vitamin A RAE is 76% more.
- Kale has 38 times more Potassium than Winter melon. While Kale has 228mg of Potassium, Winter melon has only 6mg.
We used Kale, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw types in this article.
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.
Contains
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Calcium
+278.9%
Contains
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Iron
+125%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+47.4%
Contains
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Potassium
+3700%
Contains
less
Sodium
-79.3%
Contains
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Copper
+578.3%
Contains
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Manganese
+617.2%
Contains
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Selenium
+350%
Contains
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Zinc
+154.2%
Contains
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Calcium
+278.9%
Contains
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Iron
+125%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+47.4%
Contains
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Potassium
+3700%
Contains
less
Sodium
-79.3%
Contains
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Copper
+578.3%
Contains
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Manganese
+617.2%
Contains
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Selenium
+350%
Contains
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Zinc
+154.2%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin C
+215.4%
Contains
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Vitamin B1
+32.5%
Contains
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Vitamin B3
+25%
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Vitamin B6
+294.3%
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Folate
+160%
Contains
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Vitamin B2
+57.1%
Contains
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Vitamin B5
+171.4%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+215.4%
Contains
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Vitamin B1
+32.5%
Contains
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Vitamin B3
+25%
Contains
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Vitamin B6
+294.3%
Contains
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Folate
+160%
Contains
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Vitamin B2
+57.1%
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Vitamin B5
+171.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+375%
Contains
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Fats
+100%
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Carbs
+87.7%
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Other
+190%
Equal in Water - 96.1
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
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Protein
+375%
Contains
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Fats
+100%
Contains
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Carbs
+87.7%
Contains
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Other
+190%
Equal in Water - 96.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+121.8%
Contains
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Saturated Fat
-69.2%
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Monounsaturated Fat
+23.3%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
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Polyunsaturated fat
+121.8%
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+23.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 0.1g |
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| Protein | 1.9g | 0.4g |
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| Fats | 0.4g | 0.2g |
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| Carbs | 5.63g | 3g |
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| Calories | 28kcal | 13kcal |
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| Sugar | 1.25g |
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| Fiber | 2g | 2.9g |
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| Calcium | 72mg | 19mg |
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| Iron | 0.9mg | 0.4mg |
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| Magnesium | 18mg | 10mg |
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| Phosphorus | 28mg | 19mg |
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| Potassium | 228mg | 6mg |
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| Sodium | 23mg | 111mg |
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| Zinc | 0.24mg | 0.61mg |
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| Copper | 0.156mg | 0.023mg |
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| Manganese | 0.416mg | 0.058mg |
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| Selenium | 0.9µg | 0.2µg |
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| Vitamin A | 13621IU | 0IU |
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| Vitamin A RAE | 681µg | 0µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 41mg | 13mg |
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| Vitamin B1 | 0.053mg | 0.04mg |
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| Vitamin B2 | 0.07mg | 0.11mg |
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| Vitamin B3 | 0.5mg | 0.4mg |
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| Vitamin B5 | 0.049mg | 0.133mg |
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| Vitamin B6 | 0.138mg | 0.035mg |
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| Folate | 13µg | 5µg |
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| Vitamin K | 817µg |
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| Tryptophan | 0.023mg | 0.002mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg | 0.009mg |
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| Methionine | 0.018mg | 0.003mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.052g | 0.016g |
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| Monounsaturated Fat | 0.03g | 0.037g |
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| Polyunsaturated fat | 0.193g | 0.087g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
258%
9%
Minerals Daily Need Coverage Score
22%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 88mg)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)