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Porridge vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between porridge and winter melon?

  • Porridge is richer in iron and calcium, yet winter melon is richer in vitamin C, fiber, and vitamin B2.
  • Porridge's daily need coverage for iron is 42% higher.
  • Porridge has 5 times more calcium than winter melon. Porridge has 87mg of calcium, while winter melon has 19mg.
  • Porridge contains less sodium.

We used Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Porridge 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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 CalciumCalcium +357.9%
Contains more PotassiumPotassium +166.7%
Contains more IronIron +835%
Contains more CopperCopper +73.9%
Contains less SodiumSodium -94.6%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +369.2%
Contains more PhosphorusPhosphorus +26.7%
Contains more ManganeseManganese +∞%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +169.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 +260%
Contains more CarbsCarbs +250.7%
Contains more OtherOther +36.4%
~equal in Fats ~0.2g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 Poly. FatPolyunsaturated fat +31%
Contains less Sat. FatSaturated fat -51.5%
Contains more Mono. FatMonounsaturated fat +32.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Porridge Winter melon DV% diff.
Iron 3.74mg 0.4mg 42%
Vitamin C 0mg 13mg 14%
Fiber 0.5g 2.9g 10%
Calcium 87mg 19mg 7%
Vitamin B2 0.025mg 0.11mg 7%
Selenium 2.8µg 0.2µg 5%
Sodium 6mg 111mg 5%
Zinc 0.13mg 0.61mg 4%
Carbs 10.52g 3g 3%
Manganese 0mg 0.058mg 3%
Protein 1.44g 0.4g 2%
Calories 50kcal 13kcal 2%
Copper 0.04mg 0.023mg 2%
Vitamin B6 0.013mg 0.035mg 2%
Folate 12µg 5µg 2%
Vitamin B5 0.071mg 0.133mg 1%
Vitamin B3 0.52mg 0.4mg 1%
Vitamin B1 0.055mg 0.04mg 1%
Phosphorus 15mg 19mg 1%
Magnesium 5mg 10mg 1%
Fats 0.21g 0.2g 0%
Net carbs 10.02g 0.1g N/A
Potassium 16mg 6mg 0%
Sugar 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0.016g 0%
Monounsaturated fat 0.028g 0.037g 0%
Polyunsaturated fat 0.114g 0.087g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0.009mg 0%
Methionine 0.027mg 0.003mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge 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
4%
Porridge
8%
Winter melon
Minerals Daily Need Coverage Score
21%
Porridge
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 105mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.