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  6. Seaweed vs. Winter melon

Seaweed vs. Winter melon — In-Depth Nutrition Comparison

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How are seaweed and winter melon different?

  • Seaweed is richer in folate, iron, magnesium, calcium, copper, vitamin B5, manganese, and zinc, while winter melon is higher in vitamin C and fiber.
  • Seaweed covers your daily need for folate, 44% more than winter melon.
  • Seaweed contains 12 times more magnesium than winter melon. Seaweed contains 121mg of magnesium, while winter melon contains 10mg.

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

Infographic

Seaweed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +1110%
Contains more CalciumCalcium +784.2%
Contains more PotassiumPotassium +1383.3%
Contains more IronIron +612.5%
Contains more CopperCopper +465.2%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +121.1%
Contains more ManganeseManganese +244.8%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -52.4%

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.
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 +25%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +382.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3500%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B6Vitamin B6 +1650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Winter melon DV% diff.
Vitamin K 66µg 55%
Folate 180µg 5µg 44%
Iron 2.85mg 0.4mg 31%
Magnesium 121mg 10mg 26%
Calcium 168mg 19mg 15%
Copper 0.13mg 0.023mg 12%
Vitamin C 3mg 13mg 11%
Vitamin B5 0.642mg 0.133mg 10%
Fiber 1.3g 2.9g 6%
Manganese 0.2mg 0.058mg 6%
Vitamin E 0.87mg 6%
Zinc 1.23mg 0.61mg 6%
Sodium 233mg 111mg 5%
Protein 1.68g 0.4g 3%
Vitamin B6 0.002mg 0.035mg 3%
Vitamin B2 0.15mg 0.11mg 3%
Phosphorus 42mg 19mg 3%
Potassium 89mg 6mg 2%
Carbs 9.57g 3g 2%
Choline 12.8mg 2%
Calories 43kcal 13kcal 2%
Saturated fat 0.247g 0.016g 1%
Vitamin B1 0.05mg 0.04mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin A 6µg 0µg 1%
Fats 0.56g 0.2g 1%
Net carbs 8.27g 0.1g N/A
Sugar 0.6g N/A
Vitamin B3 0.47mg 0.4mg 0%
Monounsaturated fat 0.098g 0.037g 0%
Polyunsaturated fat 0.047g 0.087g 0%
Tryptophan 0.048mg 0.002mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0.009mg 0%
Methionine 0.025mg 0.003mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 +320%
Contains more FatsFats +180%
Contains more CarbsCarbs +219%
Contains more OtherOther +2103.3%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 +164.9%
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +85.1%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.