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Rutabagas vs Winter melon - In-Depth Nutrition Comparison

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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
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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" chart 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 Zinc +154.2%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
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 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" chart 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 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g g 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
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg mg Rutabagas
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0.3µg µg Rutabagas
Tryptophan mg 0.002mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.009mg Winter melon
Methionine mg 0.003mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Rutabagas
9
Winter melon
Mineral Summary Score
14
Rutabagas
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Rutabagas
2%
Winter melon
Carbohydrates
9%
Rutabagas
3%
Winter melon
Fats
1%
Rutabagas
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.