Watercress vs. Winter melon — In-Depth Nutrition Comparison
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The main differences between watercress and winter melon
- Watercress has more vitamin A, vitamin C, calcium, potassium, manganese, vitamin B6, copper, and phosphorus; however, winter melon has more fiber.
- Daily need coverage for vitamin A for watercress is 64% higher.
- Winter melon has 55 times less potassium than watercress. Watercress has 330mg of potassium, while winter melon has 6mg.
Food types used in this article are Watercress, raw and Waxgourd, (chinese preserving melon), raw.
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.
| Contains more MagnesiumMagnesium | +110% |
| Contains more CalciumCalcium | +531.6% |
| Contains more PotassiumPotassium | +5400% |
| Contains more CopperCopper | +234.8% |
| Contains more PhosphorusPhosphorus | +215.8% |
| Contains less SodiumSodium | -63.1% |
| Contains more ManganeseManganese | +320.7% |
| Contains more SeleniumSelenium | +350% |
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.
| Contains more Vitamin CVitamin C | +230.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B5Vitamin B5 | +133.1% |
| Contains more Vitamin B6Vitamin B6 | +268.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +80% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 13mg | 33% |
| Vitamin A | 160µg | 0µg | 18% |
| Calcium | 120mg | 19mg | 10% |
| Potassium | 330mg | 6mg | 10% |
| Fiber | 0.5g | 2.9g | 10% |
| Manganese | 0.244mg | 0.058mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B6 | 0.129mg | 0.035mg | 7% |
| Copper | 0.077mg | 0.023mg | 6% |
| Phosphorus | 60mg | 19mg | 6% |
| Zinc | 0.11mg | 0.61mg | 5% |
| Protein | 2.3g | 0.4g | 4% |
| Vitamin B1 | 0.09mg | 0.04mg | 4% |
| Vitamin B5 | 0.31mg | 0.133mg | 4% |
| Iron | 0.2mg | 0.4mg | 3% |
| Sodium | 41mg | 111mg | 3% |
| Magnesium | 21mg | 10mg | 3% |
| Choline | 9mg | 2% | |
| Carbs | 1.29g | 3g | 1% |
| Folate | 9µg | 5µg | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Vitamin B2 | 0.12mg | 0.11mg | 1% |
| Vitamin B3 | 0.2mg | 0.4mg | 1% |
| Calories | 11kcal | 13kcal | 0% |
| Fats | 0.1g | 0.2g | 0% |
| Net carbs | 0.79g | 0.1g | N/A |
| Sugar | 0.2g | N/A | |
| Saturated fat | 0.027g | 0.016g | 0% |
| Monounsaturated fat | 0.008g | 0.037g | 0% |
| Polyunsaturated fat | 0.035g | 0.087g | 0% |
| Tryptophan | 0.03mg | 0.002mg | 0% |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0.009mg | 0% |
| Methionine | 0.02mg | 0.003mg | 0% |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +475% |
| Contains more OtherOther | +300% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +132.6% |
~equal in
Water
~96.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains less Sat. FatSaturated fat | -40.7% |
| Contains more Mono. FatMonounsaturated fat | +362.5% |
| Contains more Poly. FatPolyunsaturated fat | +148.6% |
