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  6. Purslane vs. Winter melon

Purslane vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between Purslane and Winter melon

  • The amount of Iron, Potassium, Magnesium, Manganese, Copper, and Vitamin C in Purslane is higher than in Winter melon.
  • Purslane covers your daily Iron needs 20% more than Winter melon.
  • Winter melon has 82 times less Potassium than Purslane. Purslane has 494mg of Potassium, while Winter melon has 6mg.

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

Infographic

Purslane 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.
Purslane
Purslane
9
:
1
Winter melon
Winter melon
Contains more Calcium +242.1%
Contains more Iron +397.5%
Contains more Magnesium +580%
Contains more Phosphorus +131.6%
Contains more Potassium +8133.3%
Contains less Sodium -59.5%
Contains more Copper +391.3%
Contains more Manganese +422.4%
Contains more Selenium +350%
Contains more Zinc +258.8%
Purslane
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 75% 49% 19% 44% 6% 5% 38% 40% 5%
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 +242.1%
Contains more Iron +397.5%
Contains more Magnesium +580%
Contains more Phosphorus +131.6%
Contains more Potassium +8133.3%
Contains less Sodium -59.5%
Contains more Copper +391.3%
Contains more Manganese +422.4%
Contains more Selenium +350%
Contains more Zinc +258.8%

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.
Purslane
Purslane
7
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +61.5%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +108.6%
Contains more Folate +140%
Contains more Vitamin B5 +269.4%
Equal in Vitamin B2 - 0.11
Purslane
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 80% 0% 0% 70% 12% 26% 9% 3% 17% 9% 0% 0%
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 +61.5%
Contains more Vitamin B1 +17.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +108.6%
Contains more Folate +140%
Contains more Vitamin B5 +269.4%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Purslane
Purslane
4
:
1
Winter melon
Winter melon
Contains more Protein +407.5%
Contains more Fats +80%
Contains more Carbs +13%
Contains more Other +353.3%
Equal in Water - 96.1
Purslane
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 +407.5%
Contains more Fats +80%
Contains more Carbs +13%
Contains more Other +353.3%
Equal in Water - 96.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Winter melon Opinion
Net carbs 3.39g 0.1g Purslane
Protein 2.03g 0.4g Purslane
Fats 0.36g 0.2g Purslane
Carbs 3.39g 3g Purslane
Calories 20kcal 13kcal Purslane
Fiber 2.9g Winter melon
Calcium 65mg 19mg Purslane
Iron 1.99mg 0.4mg Purslane
Magnesium 68mg 10mg Purslane
Phosphorus 44mg 19mg Purslane
Potassium 494mg 6mg Purslane
Sodium 45mg 111mg Purslane
Zinc 0.17mg 0.61mg Winter melon
Copper 0.113mg 0.023mg Purslane
Manganese 0.303mg 0.058mg Purslane
Selenium 0.9µg 0.2µg Purslane
Vitamin A 1320IU 0IU Purslane
Vitamin C 21mg 13mg Purslane
Vitamin B1 0.047mg 0.04mg Purslane
Vitamin B2 0.112mg 0.11mg Purslane
Vitamin B3 0.48mg 0.4mg Purslane
Vitamin B5 0.036mg 0.133mg Winter melon
Vitamin B6 0.073mg 0.035mg Purslane
Folate 12µg 5µg Purslane
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g Purslane
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
19%
Purslane
9%
Winter melon
Minerals Daily Need Coverage Score
30%
Purslane
8%
Winter melon

Comparison summary

Which food contains less Sodium?
Purslane
Purslane contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.016g)
Which food is richer in minerals?
Purslane
Purslane is relatively richer in minerals
Which food is richer in vitamins?
Purslane
Purslane is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.