Winter melon vs. Arborio rice — In-Depth Nutrition Comparison
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What are the main differences between winter melon and arborio rice?
- Winter melon is richer in vitamin C and vitamin B2, yet arborio rice is richer in folate, selenium, iron, manganese, vitamin B1, vitamin B3, copper, and vitamin B5.
- Winter melon's daily need coverage for vitamin C is 14% higher.
- Winter melon has 7 times more vitamin B2 than arborio rice. Winter melon has 0.11mg of vitamin B2, while arborio rice has 0.016mg.
We used Waxgourd, (chinese preserving melon), raw and Rice, white, short-grain, enriched, cooked types in this comparison.
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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 | +25% |
| Contains more CalciumCalcium | +1800% |
| Contains more ZincZinc | +52.5% |
| Contains more PotassiumPotassium | +333.3% |
| Contains more IronIron | +265% |
| Contains more CopperCopper | +213% |
| Contains more PhosphorusPhosphorus | +73.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +515.5% |
| Contains more SeleniumSelenium | +3650% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +587.5% |
| Contains more Vitamin B1Vitamin B1 | +310% |
| Contains more Vitamin B3Vitamin B3 | +273.3% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more Vitamin B6Vitamin B6 | +68.6% |
| Contains more FolateFolate | +1080% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 5µg | 59µg | 14% |
| Vitamin C | 13mg | 0mg | 14% |
| Selenium | 0.2µg | 7.5µg | 13% |
| Manganese | 0.058mg | 0.357mg | 13% |
| Iron | 0.4mg | 1.46mg | 13% |
| Fiber | 2.9g | 12% | |
| Vitamin B1 | 0.04mg | 0.164mg | 10% |
| Carbs | 3g | 28.73g | 9% |
| Vitamin B3 | 0.4mg | 1.493mg | 7% |
| Vitamin B2 | 0.11mg | 0.016mg | 7% |
| Calories | 13kcal | 130kcal | 6% |
| Copper | 0.023mg | 0.072mg | 5% |
| Sodium | 111mg | 0mg | 5% |
| Vitamin B5 | 0.133mg | 0.397mg | 5% |
| Protein | 0.4g | 2.36g | 4% |
| Zinc | 0.61mg | 0.4mg | 2% |
| Phosphorus | 19mg | 33mg | 2% |
| Calcium | 19mg | 1mg | 2% |
| Vitamin B6 | 0.035mg | 0.059mg | 2% |
| Potassium | 6mg | 26mg | 1% |
| Fats | 0.2g | 0.19g | 0% |
| Net carbs | 0.1g | 28.73g | N/A |
| Magnesium | 10mg | 8mg | 0% |
| Saturated fat | 0.016g | 0.051g | 0% |
| Monounsaturated fat | 0.037g | 0.058g | 0% |
| Polyunsaturated fat | 0.087g | 0.05g | 0% |
| Tryptophan | 0.002mg | 0.027mg | 0% |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.009mg | 0.085mg | 0% |
| Methionine | 0.003mg | 0.056mg | 0% |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more WaterWater | +40.2% |
| Contains more OtherOther | +57.9% |
| Contains more ProteinProtein | +490% |
| Contains more CarbsCarbs | +857.7% |
~equal in
Fats
~0.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -68.6% |
| Contains more Poly. FatPolyunsaturated fat | +74% |
| Contains more Mono. FatMonounsaturated fat | +56.8% |
