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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 of 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
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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
Seaweed
Seaweed
7
:
1
Winter melon
Winter melon
Contains more Iron +612.5%
Contains more Calcium +784.2%
Contains more Potassium +1383.3%
Contains more Magnesium +1110%
Contains more Copper +465.2%
Contains more Zinc +101.6%
Contains more Phosphorus +121.1%
Contains less Sodium -52.4%
Seaweed
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Winter melon
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +612.5%
Contains more Calcium +784.2%
Contains more Potassium +1383.3%
Contains more Magnesium +1110%
Contains more Copper +465.2%
Contains more Zinc +101.6%
Contains more Phosphorus +121.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seaweed
Seaweed
8
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Seaweed
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Winter melon
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 A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%

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
36
Seaweed
9
Winter melon
Mineral Summary Score
47
Seaweed
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
10%
Seaweed
2%
Winter melon
Carbohydrates
10%
Seaweed
3%
Winter melon
Fats
3%
Seaweed
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.
Seaweed Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 122mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.231g)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Seaweed Winter melon Opinion
Calories 43 13 Seaweed
Protein 1.68 0.4 Seaweed
Fats 0.56 0.2 Seaweed
Vitamin C 3 13 Winter melon
Net carbs 8.270000457763672 0.10000000149011612 Seaweed
Carbs 9.57 3 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.85 0.4 Seaweed
Calcium 168 19 Seaweed
Potassium 89 6 Seaweed
Magnesium 121 10 Seaweed
Sugar 0.6 Winter melon
Fiber 1.3 2.9 Winter melon
Copper 0.13 0.023 Seaweed
Zinc 1.23 0.61 Seaweed
Starch
Phosphorus 42 19 Seaweed
Sodium 233 111 Winter melon
Vitamin A 116 0 Seaweed
Vitamin E 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.04 Seaweed
Vitamin B2 0.15 0.11 Seaweed
Vitamin B3 0.47 0.4 Seaweed
Vitamin B5 0.642 0.133 Seaweed
Vitamin B6 0.002 0.035 Winter melon
Vitamin B12 0 0
Vitamin K 66 Seaweed
Folate 180 5 Seaweed
Trans Fat 0 0
Saturated Fat 0.247 0.016 Winter melon
Monounsaturated Fat 0.098 0.037 Seaweed
Polyunsaturated fat 0.047 0.087 Winter melon
Tryptophan 0.048 0.002 Seaweed
Threonine 0.055 Seaweed
Isoleucine 0.076 Seaweed
Leucine 0.083 Seaweed
Lysine 0.082 0.009 Seaweed
Methionine 0.025 0.003 Seaweed
Phenylalanine 0.043 Seaweed
Valine 0.072 Seaweed
Histidine 0.024 Seaweed
Fructose

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. 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.