Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rutabagas vs. Winter melon — In-Depth Nutrition Comparison

Compare

How are Rutabagas and Winter melon different?

  • Rutabagas are richer in Vitamin C, and Potassium, while Winter melon is higher in Vitamin B2.
  • Rutabagas covers your daily need of Vitamin C 13% more than Winter melon.
  • Rutabagas contain 51 times more Potassium than Winter melon. Rutabagas contain 305mg of Potassium, while Winter melon contains 6mg.
  • Rutabagas are lower in Sodium.

Rutabagas, raw and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Rutabagas 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.
Contains more Calcium +126.3%
Contains more Magnesium +100%
Contains more Phosphorus +178.9%
Contains more Potassium +4983.3%
Contains less Sodium -89.2%
Contains more Copper +39.1%
Contains more Manganese +125.9%
Contains more Selenium +250%
Contains more Zinc +154.2%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +126.3%
Contains more Magnesium +100%
Contains more Phosphorus +178.9%
Contains more Potassium +4983.3%
Contains less Sodium -89.2%
Contains more Copper +39.1%
Contains more Manganese +125.9%
Contains more Selenium +250%
Contains more Zinc +154.2%
Equal in Iron - 0.4

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +320%
Contains more Vitamin B2 +175%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 8% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +320%
Contains more Vitamin B2 +175%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +170%
Contains more Carbs +187.3%
Contains more Other +136.7%
Contains more Fats +25%
Equal in Water - 96.1
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +170%
Contains more Carbs +187.3%
Contains more Other +136.7%
Contains more Fats +25%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.087
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.087

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rutabagas 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 Rutabagas Winter melon Opinion
Net carbs 6.32g 0.1g Rutabagas
Protein 1.08g 0.4g Rutabagas
Fats 0.16g 0.2g Winter melon
Carbs 8.62g 3g Rutabagas
Calories 37kcal 13kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Winter melon
Fiber 2.3g 2.9g Winter melon
Calcium 43mg 19mg Rutabagas
Iron 0.44mg 0.4mg Rutabagas
Magnesium 20mg 10mg Rutabagas
Phosphorus 53mg 19mg Rutabagas
Potassium 305mg 6mg Rutabagas
Sodium 12mg 111mg Rutabagas
Zinc 0.24mg 0.61mg Winter melon
Copper 0.032mg 0.023mg Rutabagas
Manganese 0.131mg 0.058mg Rutabagas
Selenium 0.7µg 0.2µg Rutabagas
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg Rutabagas
Vitamin C 25mg 13mg Rutabagas
Vitamin B1 0.09mg 0.04mg Rutabagas
Vitamin B2 0.04mg 0.11mg Winter melon
Vitamin B3 0.7mg 0.4mg Rutabagas
Vitamin B5 0.16mg 0.133mg Rutabagas
Vitamin B6 0.1mg 0.035mg Rutabagas
Folate 21µg 5µg Rutabagas
Choline 14.1mg Rutabagas
Vitamin K 0.3µg Rutabagas
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.027g 0.016g Winter melon
Monounsaturated Fat 0.025g 0.037g Winter melon
Polyunsaturated fat 0.088g 0.087g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
15%
Rutabagas
8%
Winter melon
Minerals Daily Need Coverage Score
13%
Rutabagas
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.46g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 72)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.