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Winter melon vs Rapini - In-Depth Nutrition Comparison

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How are Winter melon and Rapini different?

  • Rapini has more Iron, Folate, Manganese, Vitamin A RAE, Vitamin B6, Vitamin B1, Calcium, Vitamin C, Phosphorus, and Potassium than Winter melon.
  • Daily need coverage for Iron from Rapini is 22% higher.

Waxgourd, (chinese preserving melon), raw and Broccoli raab, raw are the varieties used in this article.

Infographic

Winter melon vs Rapini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +468.4%
Contains more Iron +435%
Contains more Magnesium +120%
Contains more Phosphorus +284.2%
Contains more Potassium +3166.7%
Contains less Sodium -70.3%
Contains more Zinc +26.2%
Contains more Copper +82.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 33% 81% 16% 32% 18% 5% 22% 14%
Contains more Calcium +468.4%
Contains more Iron +435%
Contains more Magnesium +120%
Contains more Phosphorus +284.2%
Contains more Potassium +3166.7%
Contains less Sodium -70.3%
Contains more Zinc +26.2%
Contains more Copper +82.6%

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
:
10
Rapini
Contains more Vitamin A +∞%
Contains more Vitamin C +55.4%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
Contains more Vitamin A +∞%
Contains more Vitamin C +55.4%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +205.3%
Contains more Vitamin B5 +142.1%
Contains more Vitamin B6 +388.6%
Contains more Folate +1560%

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 Rapini
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 Rapini Opinion
Net carbs 0.1g 0.15g Rapini
Protein 0.4g 3.17g Rapini
Fats 0.2g 0.49g Rapini
Carbs 3g 2.85g Winter melon
Calories 13kcal 22kcal Rapini
Starch g g
Fructose g 0.17g Rapini
Sugar g 0.38g Winter melon
Fiber 2.9g 2.7g Winter melon
Calcium 19mg 108mg Rapini
Iron 0.4mg 2.14mg Rapini
Magnesium 10mg 22mg Rapini
Phosphorus 19mg 73mg Rapini
Potassium 6mg 196mg Rapini
Sodium 111mg 33mg Rapini
Zinc 0.61mg 0.77mg Rapini
Copper 0.023mg 0.042mg Rapini
Vitamin A 0IU 2622IU Rapini
Vitamin E mg 1.62mg Rapini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 20.2mg Rapini
Vitamin B1 0.04mg 0.162mg Rapini
Vitamin B2 0.11mg 0.129mg Rapini
Vitamin B3 0.4mg 1.221mg Rapini
Vitamin B5 0.133mg 0.322mg Rapini
Vitamin B6 0.035mg 0.171mg Rapini
Folate 5µg 83µg Rapini
Vitamin B12 0µg 0µg
Vitamin K µg 224µg Rapini
Tryptophan 0.002mg 0.043mg Rapini
Threonine mg 0.106mg Rapini
Isoleucine mg 0.104mg Rapini
Leucine mg 0.17mg Rapini
Lysine 0.009mg 0.198mg Rapini
Methionine 0.003mg 0.048mg Rapini
Phenylalanine mg 0.128mg Rapini
Valine mg 0.153mg Rapini
Histidine mg 0.066mg Rapini
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.05g Winter melon
Monounsaturated Fat 0.037g 0.026g Winter melon
Polyunsaturated fat 0.087g 0.13g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Rapini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
86
Rapini
Mineral Summary Score
9
Winter melon
27
Rapini

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
19%
Rapini
Carbohydrates
3%
Winter melon
3%
Rapini
Fats
1%
Winter melon
2%
Rapini

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.38g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.034g)
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?
Rapini
Rapini contains less Sodium (difference - 78mg)
Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is richer in vitamins?
Rapini
Rapini 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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.