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  6. Spirulina vs. Winter melon

Spirulina vs. Winter melon — In-Depth Nutrition Comparison

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How are spirulina and winter melon different?

  • Spirulina is higher in copper, iron, vitamin B2, vitamin B1, and manganese; however, winter melon is richer in vitamin C and fiber.
  • Daily need coverage for copper for spirulina is 64% higher.
  • Spirulina contains 21 times more potassium than winter melon. While spirulina contains 127mg of potassium, winter melon contains only 6mg.

Seaweed, spirulina, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Spirulina 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" 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 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 +90%
Contains more PotassiumPotassium +2016.7%
Contains more IronIron +597.5%
Contains more CopperCopper +2495.7%
Contains less SodiumSodium -11.7%
Contains more ManganeseManganese +220.7%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +58.3%
Contains more ZincZinc +205%
Contains more PhosphorusPhosphorus +72.7%

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 +455%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1344.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Winter melon DV% diff.
Copper 0.597mg 0.023mg 64%
Iron 2.79mg 0.4mg 30%
Vitamin B2 0.342mg 0.11mg 18%
Vitamin B1 0.222mg 0.04mg 15%
Vitamin C 0.9mg 13mg 13%
Protein 5.92g 0.4g 11%
Fiber 0.4g 2.9g 10%
Manganese 0.186mg 0.058mg 6%
Vitamin B3 1.196mg 0.4mg 5%
Potassium 127mg 6mg 4%
Vitamin B5 0.325mg 0.133mg 4%
Zinc 0.2mg 0.61mg 4%
Vitamin E 0.49mg 3%
Magnesium 19mg 10mg 2%
Vitamin K 2.5µg 2%
Choline 6.5mg 1%
Folate 9µg 5µg 1%
Saturated fat 0.135g 0.016g 1%
Calories 26kcal 13kcal 1%
Selenium 0.7µg 0.2µg 1%
Sodium 98mg 111mg 1%
Phosphorus 11mg 19mg 1%
Calcium 12mg 19mg 1%
Fats 0.39g 0.2g 0%
Carbs 2.42g 3g 0%
Net carbs 2.02g 0.1g N/A
Sugar 0.3g N/A
Vitamin A 3µg 0µg 0%
Vitamin B6 0.034mg 0.035mg 0%
Monounsaturated fat 0.034g 0.037g 0%
Polyunsaturated fat 0.106g 0.087g 0%
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0.009mg 0%
Methionine 0.118mg 0.003mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +1380%
Contains more FatsFats +95%
Contains more OtherOther +100%
Contains more CarbsCarbs +24%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 Poly. FatPolyunsaturated fat +21.8%
Contains less Sat. FatSaturated fat -88.1%
~equal in Monounsaturated fat ~0.037g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.