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Brown rice vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Winter melon

  • Brown rice has more Manganese, Vitamin B3, Phosphorus, Vitamin B1, Selenium, Copper, Magnesium, and Vitamin B6, however, Winter melon is richer in Vitamin C, and Fiber.
  • Brown rice covers your daily Manganese needs 40% more than Winter melon.
  • Winter melon has 29 times less Selenium than Brown rice. Brown rice has 5.8µg of Selenium, while Winter melon has 0.2µg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Waxgourd, (chinese preserving melon), raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 +290%
Contains more PotassiumPotassium +1333.3%
Contains more IronIron +40%
Contains more CopperCopper +360.9%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +442.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1579.3%
Contains more SeleniumSelenium +2800%
Contains more CalciumCalcium +533.3%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +59.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +585%
Contains more FatsFats +385%
Contains more CarbsCarbs +752.7%
Contains more OtherOther +46.7%
Contains more WaterWater +36.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +897.3%
Contains more Poly. FatPolyunsaturated fat +320.7%
Contains less Sat. FatSaturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Winter melon Opinion
Calories 123kcal 13kcal Brown rice
Protein 2.74g 0.4g Brown rice
Fats 0.97g 0.2g Brown rice
Vitamin C 0mg 13mg Winter melon
Net carbs 23.98g 0.1g Brown rice
Carbs 25.58g 3g Brown rice
Magnesium 39mg 10mg Brown rice
Calcium 3mg 19mg Winter melon
Potassium 86mg 6mg Brown rice
Iron 0.56mg 0.4mg Brown rice
Sugar 0.24g Winter melon
Fiber 1.6g 2.9g Winter melon
Copper 0.106mg 0.023mg Brown rice
Zinc 0.71mg 0.61mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 19mg Brown rice
Sodium 4mg 111mg Brown rice
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.058mg Brown rice
Selenium 5.8µg 0.2µg Brown rice
Vitamin B1 0.178mg 0.04mg Brown rice
Vitamin B2 0.069mg 0.11mg Winter melon
Vitamin B3 2.561mg 0.4mg Brown rice
Vitamin B5 0.38mg 0.133mg Brown rice
Vitamin B6 0.123mg 0.035mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 5µg Brown rice
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.016g Winter melon
Monounsaturated Fat 0.369g 0.037g Brown rice
Polyunsaturated fat 0.366g 0.087g Brown rice
Tryptophan 0.033mg 0.002mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg 0.009mg Brown rice
Methionine 0.058mg 0.003mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
13%
Brown rice
8%
Winter melon
Minerals Daily Need Coverage Score
32%
Brown rice
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.244g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.