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Wakame vs Winter melon - In-Depth Nutrition Comparison

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Important differences between Wakame and Winter melon

  • Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Calcium, and Vitamin B5, however Winter melon has more Vitamin C, and Fiber.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Wakame has 39 times more Folate than Winter melon. Wakame has 196µg of Folate, while Winter melon has 5µg.
  • Winter melon is lower in Sodium.

The food varieties used in the comparison are Seaweed, wakame, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Wakame 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 Iron +445%
Contains more Calcium +689.5%
Contains more Potassium +733.3%
Contains more Magnesium +970%
Contains more Copper +1134.8%
Contains more Phosphorus +321.1%
Contains more Zinc +60.5%
Contains less Sodium -87.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +445%
Contains more Calcium +689.5%
Contains more Potassium +733.3%
Contains more Magnesium +970%
Contains more Copper +1134.8%
Contains more Phosphorus +321.1%
Contains more Zinc +60.5%
Contains less Sodium -87.3%

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
Wakame
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%
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.
Wakame 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 Wakame Winter melon Opinion
Calories 45kcal 13kcal Wakame
Protein 3.03g 0.4g Wakame
Fats 0.64g 0.2g Wakame
Vitamin C 3mg 13mg Winter melon
Net carbs 8.64g 0.1g Wakame
Carbs 9.14g 3g Wakame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.18mg 0.4mg Wakame
Calcium 150mg 19mg Wakame
Potassium 50mg 6mg Wakame
Magnesium 107mg 10mg Wakame
Sugar 0.65g g Winter melon
Fiber 0.5g 2.9g Winter melon
Copper 0.284mg 0.023mg Wakame
Zinc 0.38mg 0.61mg Winter melon
Starch g g
Phosphorus 80mg 19mg Wakame
Sodium 872mg 111mg Winter melon
Vitamin A 360IU 0IU Wakame
Vitamin E 1mg mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.06mg 0.04mg Wakame
Vitamin B2 0.23mg 0.11mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.133mg Wakame
Vitamin B6 0.002mg 0.035mg Winter melon
Vitamin B12 0µg 0µg
Vitamin K 5.3µg µg Wakame
Folate 196µg 5µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.13g 0.016g Winter melon
Monounsaturated Fat 0.058g 0.037g Wakame
Polyunsaturated fat 0.218g 0.087g Wakame
Tryptophan 0.035mg 0.002mg Wakame
Threonine 0.165mg mg Wakame
Isoleucine 0.087mg mg Wakame
Leucine 0.257mg mg Wakame
Lysine 0.112mg 0.009mg Wakame
Methionine 0.063mg 0.003mg Wakame
Phenylalanine 0.112mg mg Wakame
Valine 0.209mg mg Wakame
Histidine 0.015mg mg Wakame
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29
Wakame
9
Winter melon
Mineral Summary Score
58
Wakame
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
18%
Wakame
2%
Winter melon
Carbohydrates
9%
Wakame
3%
Winter melon
Fats
3%
Wakame
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 761mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.114g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.