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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +48.8%
Contains more Iron +82.5%
Contains more Calcium +147.4%
Contains more Potassium +5166.7%
Contains more Magnesium +110%
Contains more Copper +113%
Contains more Phosphorus +247.4%
Contains less Sodium -70.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Zinc +48.8%
Contains more Iron +82.5%
Contains more Calcium +147.4%
Contains more Potassium +5166.7%
Contains more Magnesium +110%
Contains more Copper +113%
Contains more Phosphorus +247.4%
Contains less Sodium -70.3%

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
:
Contains more Vitamin C +586.2%
Contains more Vitamin A +∞%
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 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin C +586.2%
Contains more Vitamin A +∞%
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

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.
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
Calories 13kcal 34kcal Broccoli
Protein 0.4g 2.82g Broccoli
Fats 0.2g 0.37g Broccoli
Vitamin C 13mg 89.2mg Broccoli
Net carbs 0.1g 4.04g Broccoli
Carbs 3g 6.64g Broccoli
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.73mg Broccoli
Calcium 19mg 47mg Broccoli
Potassium 6mg 316mg Broccoli
Magnesium 10mg 21mg Broccoli
Sugar g 1.7g Winter melon
Fiber 2.9g 2.6g Winter melon
Copper 0.023mg 0.049mg Broccoli
Zinc 0.61mg 0.41mg Winter melon
Starch g 0g Broccoli
Phosphorus 19mg 66mg Broccoli
Sodium 111mg 33mg Broccoli
Vitamin A 0IU 623IU Broccoli
Vitamin E mg 0.78mg Broccoli
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 101.6µg Broccoli
Folate 5µg 63µg Broccoli
Trans Fat 0g 0g
Saturated Fat 0.016g 0.039g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.038g Winter melon
Tryptophan 0.002mg 0.033mg Broccoli
Threonine mg 0.088mg Broccoli
Isoleucine mg 0.079mg Broccoli
Leucine mg 0.129mg Broccoli
Lysine 0.009mg 0.135mg Broccoli
Methionine 0.003mg 0.038mg Broccoli
Phenylalanine mg 0.117mg Broccoli
Valine mg 0.125mg Broccoli
Histidine mg 0.059mg Broccoli
Fructose g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
9
Winter melon
65
Broccoli
Mineral Summary Score
9
Winter melon
18
Broccoli

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
2%
Winter melon
17%
Broccoli
Carbohydrates
3%
Winter melon
7%
Broccoli
Fats
1%
Winter melon
2%
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

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. 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.