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  6. Brown rice vs. Winter melon

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 EVitamin 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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Winter melon DV% diff.
Manganese 0.974mg 0.058mg 40%
Vitamin C 0mg 13mg 14%
Vitamin B3 2.561mg 0.4mg 14%
Vitamin B1 0.178mg 0.04mg 12%
Phosphorus 103mg 19mg 12%
Selenium 5.8µg 0.2µg 10%
Starch 24.79g 10%
Copper 0.106mg 0.023mg 9%
Carbs 25.58g 3g 8%
Vitamin B6 0.123mg 0.035mg 7%
Magnesium 39mg 10mg 7%
Calories 123kcal 13kcal 6%
Sodium 4mg 111mg 5%
Vitamin B5 0.38mg 0.133mg 5%
Protein 2.74g 0.4g 5%
Fiber 1.6g 2.9g 5%
Vitamin B2 0.069mg 0.11mg 3%
Choline 9.2mg 2%
Polyunsaturated fat 0.366g 0.087g 2%
Iron 0.56mg 0.4mg 2%
Potassium 86mg 6mg 2%
Calcium 3mg 19mg 2%
Vitamin E 0.17mg 1%
Zinc 0.71mg 0.61mg 1%
Saturated fat 0.26g 0.016g 1%
Monounsaturated fat 0.369g 0.037g 1%
Folate 9µg 5µg 1%
Fats 0.97g 0.2g 1%
Net carbs 23.98g 0.1g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.002mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0.009mg 0%
Methionine 0.058mg 0.003mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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%

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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. 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.