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  6. Quinoa vs. Winter melon

Quinoa vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between quinoa and winter melon

  • Quinoa has more manganese, phosphorus, copper, iron, magnesium, folate, vitamin B6, and vitamin B1; however, winter melon is richer in vitamin C.
  • Quinoa covers your daily manganese needs 25% more than winter melon.
  • Winter melon has 29 times less potassium than quinoa. Quinoa has 172mg of potassium, while winter melon has 6mg.

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

Infographic

Quinoa 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.
Quinoa
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 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 MagnesiumMagnesium +540%
Contains more PotassiumPotassium +2766.7%
Contains more IronIron +272.5%
Contains more CopperCopper +734.8%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +987.9%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +11.8%

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.
Quinoa
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 +167.5%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +740%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Winter melon DV% diff.
Manganese 0.631mg 0.058mg 25%
Phosphorus 152mg 19mg 19%
Copper 0.192mg 0.023mg 19%
Vitamin C 0mg 13mg 14%
Iron 1.49mg 0.4mg 14%
Magnesium 64mg 10mg 13%
Folate 42µg 5µg 9%
Protein 4.4g 0.4g 8%
Polyunsaturated fat 1.078g 0.087g 7%
Vitamin B6 0.123mg 0.035mg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.04mg 6%
Carbs 21.3g 3g 6%
Selenium 2.8µg 0.2µg 5%
Sodium 7mg 111mg 5%
Calories 120kcal 13kcal 5%
Potassium 172mg 6mg 5%
Zinc 1.09mg 0.61mg 4%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B5 0.133mg 3%
Fats 1.92g 0.2g 3%
Saturated fat 0.231g 0.016g 1%
Monounsaturated fat 0.528g 0.037g 1%
Net carbs 18.5g 0.1g N/A
Calcium 17mg 19mg 0%
Sugar 0.87g N/A
Fiber 2.8g 2.9g 0%
Vitamin B2 0.11mg 0.11mg 0%
Vitamin B3 0.412mg 0.4mg 0%
Tryptophan 0.052mg 0.002mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0.009mg 0%
Methionine 0.096mg 0.003mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +1000%
Contains more FatsFats +860%
Contains more CarbsCarbs +610%
Contains more OtherOther +156.7%
Contains more WaterWater +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 +1327%
Contains more Poly. FatPolyunsaturated fat +1139.1%
Contains less Sat. FatSaturated fat -93.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.