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Winter melon vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Broccoli

  • The amount of Vitamin C, Folate, Vitamin B6, Potassium, Vitamin B5, Phosphorus, and Manganese in Broccoli is higher than in Winter melon.
  • Broccoli covers your daily need of Vitamin C 85% more than Winter melon.

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

Infographic

Winter melon vs Broccoli 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Zinc +48.8%
Contains more Calcium +147.4%
Contains more Iron +82.5%
Contains more Magnesium +110%
Contains more Phosphorus +247.4%
Contains more Potassium +5166.7%
Contains less Sodium -70.3%
Contains more Copper +113%
Contains more Manganese +262.1%
Contains more Selenium +1150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Zinc +48.8%
Contains more Calcium +147.4%
Contains more Iron +82.5%
Contains more Magnesium +110%
Contains more Phosphorus +247.4%
Contains more Potassium +5166.7%
Contains less Sodium -70.3%
Contains more Copper +113%
Contains more Manganese +262.1%
Contains more Selenium +1150%

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 A +∞%
Contains more Vitamin C +586.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +330.8%
Contains more Vitamin B6 +400%
Contains more Folate +1160%
Equal in Vitamin B2 - 0.117
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Contains more Vitamin A +∞%
Contains more Vitamin C +586.2%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +59.8%
Contains more Vitamin B5 +330.8%
Contains more Vitamin B6 +400%
Contains more Folate +1160%
Equal in Vitamin B2 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +605%
Contains more Fats +85%
Contains more Carbs +121.3%
Contains more Other +190%
Equal in Water - 89.3
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +605%
Contains more Fats +85%
Contains more Carbs +121.3%
Contains more Other +190%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +128.9%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains less Saturated Fat -59%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +128.9%

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 Broccoli
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Broccoli Opinion
Net carbs 0.1g 4.04g Broccoli
Protein 0.4g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Carbs 3g 6.64g Broccoli
Calories 13kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Winter melon
Fiber 2.9g 2.6g Winter melon
Calcium 19mg 47mg Broccoli
Iron 0.4mg 0.73mg Broccoli
Magnesium 10mg 21mg Broccoli
Phosphorus 19mg 66mg Broccoli
Potassium 6mg 316mg Broccoli
Sodium 111mg 33mg Broccoli
Zinc 0.61mg 0.41mg Winter melon
Copper 0.023mg 0.049mg Broccoli
Manganese 0.058mg 0.21mg Broccoli
Selenium 0.2µg 2.5µg Broccoli
Vitamin A 0IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 13mg 89.2mg Broccoli
Vitamin B1 0.04mg 0.071mg Broccoli
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.4mg 0.639mg Broccoli
Vitamin B5 0.133mg 0.573mg Broccoli
Vitamin B6 0.035mg 0.175mg Broccoli
Folate 5µg 63µg Broccoli
Choline 18.7mg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.002mg 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.009mg 0.135mg Broccoli
Methionine 0.003mg 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.016g 0.039g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.038g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
61%
Broccoli
Minerals Daily Need Coverage Score
8%
Winter melon
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.