Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Winter melon

Bran raw vs. Winter melon — In-Depth Nutrition Comparison

Compare

What are the main differences between bran raw and winter melon?

  • Winter melon has less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 242% higher.
  • Bran raw has 226 times more selenium than winter melon. Bran raw has 45.2µg of selenium, while winter melon has 0.2µg.

We used Oat bran, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +2250%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +9333.3%
Contains more IronIron +1252.5%
Contains more CopperCopper +1652.2%
Contains more ZincZinc +409.8%
Contains more PhosphorusPhosphorus +3763.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +9606.9%
Contains more SeleniumSelenium +22500%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +1023.3%
Contains more Vitamin B6Vitamin B6 +371.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +940%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Winter melon DV% diff.
Manganese 5.63mg 0.058mg 242%
Phosphorus 734mg 19mg 102%
Vitamin B1 1.17mg 0.04mg 94%
Selenium 45.2µg 0.2µg 82%
Iron 5.41mg 0.4mg 63%
Magnesium 235mg 10mg 54%
Fiber 15.4g 2.9g 50%
Copper 0.403mg 0.023mg 42%
Protein 17.3g 0.4g 34%
Vitamin B5 1.494mg 0.133mg 27%
Zinc 3.11mg 0.61mg 23%
Carbs 66.22g 3g 21%
Polyunsaturated fat 2.766g 0.087g 18%
Potassium 566mg 6mg 16%
Vitamin C 0mg 13mg 14%
Folate 52µg 5µg 12%
Calories 246kcal 13kcal 12%
Fats 7.03g 0.2g 11%
Vitamin B6 0.165mg 0.035mg 10%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin E 1.01mg 7%
Saturated fat 1.328g 0.016g 6%
Choline 32.2mg 6%
Monounsaturated fat 2.376g 0.037g 6%
Sodium 4mg 111mg 5%
Calcium 58mg 19mg 4%
Vitamin K 3.2µg 3%
Vitamin B3 0.934mg 0.4mg 3%
Net carbs 50.82g 0.1g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.002mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0.009mg 0%
Methionine 0.335mg 0.003mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 +4225%
Contains more FatsFats +3415%
Contains more CarbsCarbs +2107.3%
Contains more OtherOther +866.7%
Contains more WaterWater +1367.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 +6321.6%
Contains more Poly. FatPolyunsaturated fat +3079.3%
Contains less Sat. FatSaturated fat -98.8%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.