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  6. Rye vs. Winter melon

Rye vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between rye and winter melon

  • Winter melon has less manganese, fiber, phosphorus, copper, iron, vitamin B5, selenium, vitamin B3, magnesium, and vitamin B1.
  • Rye covers your daily manganese needs 110% more than winter melon.
  • Winter melon contains 70 times less selenium than rye. Rye contains 13.9µg of selenium, while winter melon contains 0.2µg.

Food varieties used in this article are Rye grain and Waxgourd, (chinese preserving melon), raw.

Infographic

Rye 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.
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +1000%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +8400%
Contains more IronIron +557.5%
Contains more CopperCopper +1495.7%
Contains more ZincZinc +334.4%
Contains more PhosphorusPhosphorus +1647.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +4343.1%
Contains more SeleniumSelenium +6850%

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.
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +994.7%
Contains more Vitamin B6Vitamin B6 +740%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +660%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Winter melon DV% diff.
Manganese 2.577mg 0.058mg 110%
Fiber 15.1g 2.9g 49%
Phosphorus 332mg 19mg 45%
Copper 0.367mg 0.023mg 38%
Iron 2.63mg 0.4mg 28%
Vitamin B5 1.456mg 0.133mg 26%
Selenium 13.9µg 0.2µg 25%
Vitamin B3 4.27mg 0.4mg 24%
Carbs 75.86g 3g 24%
Magnesium 110mg 10mg 24%
Vitamin B1 0.316mg 0.04mg 23%
Vitamin B6 0.294mg 0.035mg 20%
Protein 10.34g 0.4g 20%
Zinc 2.65mg 0.61mg 19%
Calories 338kcal 13kcal 16%
Potassium 510mg 6mg 15%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.251mg 0.11mg 11%
Folate 38µg 5µg 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Sodium 2mg 111mg 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 0.087g 5%
Fats 1.63g 0.2g 2%
Saturated fat 0.197g 0.016g 1%
Calcium 24mg 19mg 1%
Net carbs 60.76g 0.1g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.208g 0.037g 0%
Tryptophan 0.108mg 0.002mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0.009mg 0%
Methionine 0.153mg 0.003mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +2485%
Contains more FatsFats +715%
Contains more CarbsCarbs +2428.7%
Contains more OtherOther +423.3%
Contains more WaterWater +806.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +462.2%
Contains more Poly. FatPolyunsaturated fat +781.6%
Contains less Sat. FatSaturated fat -91.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.