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Winter melon vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between winter melon and beetroot

  • Winter melon has more vitamin C and vitamin B2, while beetroot has more folate, manganese, potassium, and copper.
  • Beetroot covers your daily need for folate, 26% more than winter melon.
  • Winter melon contains 3 times more vitamin B2 than beetroot. While winter melon contains 0.11mg of vitamin B2, beetroot contains only 0.04mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Beets, raw.

Infographic

Winter melon vs Beetroot 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +18.8%
Contains more ZincZinc +74.3%
Contains more MagnesiumMagnesium +130%
Contains more PotassiumPotassium +5316.7%
Contains more IronIron +100%
Contains more CopperCopper +226.1%
Contains more PhosphorusPhosphorus +110.5%
Contains less SodiumSodium -29.7%
Contains more ManganeseManganese +467.2%
Contains more SeleniumSelenium +250%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +165.3%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +91.4%
Contains more FolateFolate +2080%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +17.6%
Contains more ProteinProtein +302.5%
Contains more CarbsCarbs +218.7%
Contains more OtherOther +260%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -40.7%
Contains more Mono. FatMonounsaturated fat +15.6%
Contains more Poly. FatPolyunsaturated fat +45%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Beetroot
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Beetroot DV% diff.
Folate 5µg 109µg 26%
Manganese 0.058mg 0.329mg 12%
Vitamin C 13mg 4.9mg 9%
Potassium 6mg 325mg 9%
Copper 0.023mg 0.075mg 6%
Iron 0.4mg 0.8mg 5%
Vitamin B2 0.11mg 0.04mg 5%
Magnesium 10mg 23mg 3%
Phosphorus 19mg 40mg 3%
Calories 13kcal 43kcal 2%
Carbs 3g 9.56g 2%
Vitamin B6 0.035mg 0.067mg 2%
Protein 0.4g 1.61g 2%
Zinc 0.61mg 0.35mg 2%
Choline 6mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B1 0.04mg 0.031mg 1%
Sodium 111mg 78mg 1%
Fats 0.2g 0.17g 0%
Net carbs 0.1g 6.76g N/A
Calcium 19mg 16mg 0%
Sugar 6.76g N/A
Fiber 2.9g 2.8g 0%
Vitamin E 0.04mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B3 0.4mg 0.334mg 0%
Vitamin B5 0.133mg 0.155mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.016g 0.027g 0%
Monounsaturated fat 0.037g 0.032g 0%
Polyunsaturated fat 0.087g 0.06g 0%
Tryptophan 0.002mg 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.009mg 0.058mg 0%
Methionine 0.003mg 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Winter melon
12%
Beetroot
Minerals Daily Need Coverage Score
8%
Winter melon
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 6.76g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 64)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 33mg)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.