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Rosemary vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between rosemary and winter melon?

  • Winter melon has less iron, vitamin A, fiber, manganese, copper, calcium, folate, vitamin B6, potassium, and magnesium than rosemary.
  • Rosemary's daily need coverage for iron is 78% higher.

We used Rosemary, fresh and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Rosemary 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 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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 +810%
Contains more CalciumCalcium +1568.4%
Contains more PotassiumPotassium +11033.3%
Contains more IronIron +1562.5%
Contains more CopperCopper +1208.7%
Contains more ZincZinc +52.5%
Contains more PhosphorusPhosphorus +247.4%
Contains less SodiumSodium -76.6%
Contains more ManganeseManganese +1555.2%

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 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 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 CVitamin C +67.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +504.5%
Contains more Vitamin B6Vitamin B6 +860%
Contains more FolateFolate +2080%
Contains more Vitamin B1Vitamin B1 +11.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 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 +727.5%
Contains more FatsFats +2830%
Contains more CarbsCarbs +590%
Contains more OtherOther +686.7%
Contains more WaterWater +41.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 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 +3035.1%
Contains more Poly. FatPolyunsaturated fat +935.6%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Winter melon
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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Rosemary Winter melon DV% diff.
Iron 6.65mg 0.4mg 78%
Fiber 14.1g 2.9g 45%
Manganese 0.96mg 0.058mg 39%
Copper 0.301mg 0.023mg 31%
Calcium 317mg 19mg 30%
Folate 109µg 5µg 26%
Vitamin B6 0.336mg 0.035mg 23%
Magnesium 91mg 10mg 19%
Potassium 668mg 6mg 19%
Vitamin A 146µg 0µg 16%
Saturated fat 2.838g 0.016g 13%
Vitamin B5 0.804mg 0.133mg 13%
Vitamin C 21.8mg 13mg 10%
Fats 5.86g 0.2g 9%
Phosphorus 66mg 19mg 7%
Protein 3.31g 0.4g 6%
Calories 131kcal 13kcal 6%
Carbs 20.7g 3g 6%
Polyunsaturated fat 0.901g 0.087g 5%
Sodium 26mg 111mg 4%
Vitamin B2 0.152mg 0.11mg 3%
Vitamin B3 0.912mg 0.4mg 3%
Zinc 0.93mg 0.61mg 3%
Monounsaturated fat 1.16g 0.037g 3%
Net carbs 6.6g 0.1g N/A
Selenium 0.2µg 0%
Vitamin B1 0.036mg 0.04mg 0%
Tryptophan 0.051mg 0.002mg 0%
Threonine 0.136mg 0%
Isoleucine 0.136mg 0%
Leucine 0.249mg 0%
Lysine 0.143mg 0.009mg 0%
Methionine 0.047mg 0.003mg 0%
Phenylalanine 0.169mg 0%
Valine 0.165mg 0%
Histidine 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary 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
30%
Rosemary
8%
Winter melon
Minerals Daily Need Coverage Score
75%
Rosemary
8%
Winter melon

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 2.822g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 70)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.5)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.