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  6. Mustard Greens vs. Winter melon

Mustard Greens vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Winter melon

  • Winter melon contains less Vitamin A RAE, Vitamin C, Copper, Calcium, and Iron than Mustard Greens.
  • Daily need coverage for Vitamin A RAE from Mustard Greens is 69% higher.
  • Winter melon has 27 times less Potassium than Mustard Greens. Mustard Greens has 162mg of Potassium, while Winter melon has 6mg.
  • Mustard Greens is lower in Sodium.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Mustard Greens 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.
Mustard Greens
Mustard Greens
8
:
2
Winter melon
Winter melon
Contains more Calcium +521.1%
Contains more Iron +117.5%
Contains more Magnesium +30%
Contains more Phosphorus +121.1%
Contains more Potassium +2600%
Contains less Sodium -91.9%
Contains more Copper +534.8%
Contains more Selenium +200%
Contains more Zinc +177.3%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +521.1%
Contains more Iron +117.5%
Contains more Magnesium +30%
Contains more Phosphorus +121.1%
Contains more Potassium +2600%
Contains less Sodium -91.9%
Contains more Copper +534.8%
Contains more Selenium +200%
Contains more Zinc +177.3%

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.
Mustard Greens
Mustard Greens
8
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +94.6%
Contains more Vitamin B6 +180%
Contains more Folate +80%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +10.8%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Winter melon
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 +94.6%
Contains more Vitamin B6 +180%
Contains more Folate +80%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +10.8%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Winter melon
Winter melon
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +50.3%
Contains more Other +126.7%
Equal in Water - 96.1
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +50.3%
Contains more Other +126.7%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Winter melon
Winter melon
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Contains more Polyunsaturated fat +89.1%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Contains more Polyunsaturated fat +89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Greens Winter melon Opinion
Net carbs 2.51g 0.1g Mustard Greens
Protein 2.56g 0.4g Mustard Greens
Fats 0.47g 0.2g Mustard Greens
Carbs 4.51g 3g Mustard Greens
Calories 26kcal 13kcal Mustard Greens
Sugar 1.41g Winter melon
Fiber 2g 2.9g Winter melon
Calcium 118mg 19mg Mustard Greens
Iron 0.87mg 0.4mg Mustard Greens
Magnesium 13mg 10mg Mustard Greens
Phosphorus 42mg 19mg Mustard Greens
Potassium 162mg 6mg Mustard Greens
Sodium 9mg 111mg Mustard Greens
Zinc 0.22mg 0.61mg Winter melon
Copper 0.146mg 0.023mg Mustard Greens
Manganese 0.058mg Winter melon
Selenium 0.6µg 0.2µg Mustard Greens
Vitamin A 12370IU 0IU Mustard Greens
Vitamin A RAE 618µg 0µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 13mg Mustard Greens
Vitamin B1 0.041mg 0.04mg Mustard Greens
Vitamin B2 0.063mg 0.11mg Winter melon
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.133mg Winter melon
Vitamin B6 0.098mg 0.035mg Mustard Greens
Folate 9µg 5µg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.012g 0.016g Mustard Greens
Monounsaturated Fat 0.11g 0.037g Mustard Greens
Polyunsaturated fat 0.046g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
201%
Mustard Greens
9%
Winter melon
Minerals Daily Need Coverage Score
17%
Mustard Greens
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.41g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.