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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
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 +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%
Contains less Sodium -52.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%
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
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 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%

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

All nutrients comparison - raw data values

Nutrient Seaweed Winter melon Opinion
Net carbs 8.27g 0.1g Seaweed
Protein 1.68g 0.4g Seaweed
Fats 0.56g 0.2g Seaweed
Carbs 9.57g 3g Seaweed
Calories 43kcal 13kcal Seaweed
Starch g g
Fructose g g
Sugar 0.6g g Winter melon
Fiber 1.3g 2.9g Winter melon
Calcium 168mg 19mg Seaweed
Iron 2.85mg 0.4mg Seaweed
Magnesium 121mg 10mg Seaweed
Phosphorus 42mg 19mg Seaweed
Potassium 89mg 6mg Seaweed
Sodium 233mg 111mg Winter melon
Zinc 1.23mg 0.61mg Seaweed
Copper 0.13mg 0.023mg Seaweed
Vitamin A 116IU 0IU Seaweed
Vitamin E 0.87mg mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 13mg Winter melon
Vitamin B1 0.05mg 0.04mg Seaweed
Vitamin B2 0.15mg 0.11mg Seaweed
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.133mg Seaweed
Vitamin B6 0.002mg 0.035mg Winter melon
Folate 180µg 5µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 66µg µg Seaweed
Tryptophan 0.048mg 0.002mg Seaweed
Threonine 0.055mg mg Seaweed
Isoleucine 0.076mg mg Seaweed
Leucine 0.083mg mg Seaweed
Lysine 0.082mg 0.009mg Seaweed
Methionine 0.025mg 0.003mg Seaweed
Phenylalanine 0.043mg mg Seaweed
Valine 0.072mg mg Seaweed
Histidine 0.024mg mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.247g 0.016g Winter melon
Monounsaturated Fat 0.098g 0.037g Seaweed
Polyunsaturated fat 0.047g 0.087g Winter melon

Which food is preferable for your diet?

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

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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
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

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 ($)

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.