Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

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
Copy 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" 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 Potassium +4983.3%
Contains more Magnesium +100%
Contains more Copper +39.1%
Contains more Phosphorus +178.9%
Contains less Sodium -89.2%
Contains more Zinc +154.2%
Equal in Iron - 0.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Calcium +126.3%
Contains more Potassium +4983.3%
Contains more Magnesium +100%
Contains more Copper +39.1%
Contains more Phosphorus +178.9%
Contains less Sodium -89.2%
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 C +92.3%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +92.3%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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)

All nutrients comparison - raw data values

Nutrient Rutabagas Winter melon Opinion
Calories 37 13 Rutabagas
Protein 1.08 0.4 Rutabagas
Fats 0.16 0.2 Winter melon
Vitamin C 25 13 Rutabagas
Net carbs 6.320000171661377 0.10000000149011612 Rutabagas
Carbs 8.62 3 Rutabagas
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.4 Rutabagas
Calcium 43 19 Rutabagas
Potassium 305 6 Rutabagas
Magnesium 20 10 Rutabagas
Sugar 4.46 Winter melon
Fiber 2.3 2.9 Winter melon
Copper 0.032 0.023 Rutabagas
Zinc 0.24 0.61 Winter melon
Starch 0.4 Rutabagas
Phosphorus 53 19 Rutabagas
Sodium 12 111 Rutabagas
Vitamin A 2 0 Rutabagas
Vitamin E 0.3 Rutabagas
Vitamin D 0 0
Vitamin B1 0.09 0.04 Rutabagas
Vitamin B2 0.04 0.11 Winter melon
Vitamin B3 0.7 0.4 Rutabagas
Vitamin B5 0.16 0.133 Rutabagas
Vitamin B6 0.1 0.035 Rutabagas
Vitamin B12 0 0
Vitamin K 0.3 Rutabagas
Folate 21 5 Rutabagas
Trans Fat 0 0
Saturated Fat 0.027 0.016 Winter melon
Monounsaturated Fat 0.025 0.037 Winter melon
Polyunsaturated fat 0.088 0.087 Rutabagas
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose 1.61 Rutabagas

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.