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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, 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.

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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
:
8
Rapini
Contains more Iron +435%
Contains more Calcium +468.4%
Contains more Potassium +3166.7%
Contains more Magnesium +120%
Contains more Copper +82.6%
Contains more Zinc +26.2%
Contains more Phosphorus +284.2%
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 81% 33% 18% 16% 14% 22% 32% 5%
Contains more Iron +435%
Contains more Calcium +468.4%
Contains more Potassium +3166.7%
Contains more Magnesium +120%
Contains more Copper +82.6%
Contains more Zinc +26.2%
Contains more Phosphorus +284.2%
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
:
10
Rapini
Contains more Vitamin C +55.4%
Contains more Vitamin A +∞%
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 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 68% 158% 33% 0% 41% 30% 23% 20% 40% 0% 560% 63%
Contains more Vitamin C +55.4%
Contains more Vitamin A +∞%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
2%
Winter melon
19%
Rapini
Carbohydrates
3%
Winter melon
3%
Rapini
Fats
1%
Winter melon
2%
Rapini

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Rapini Opinion
Calories 13 22 Rapini
Protein 0.4 3.17 Rapini
Fats 0.2 0.49 Rapini
Vitamin C 13 20.2 Rapini
Carbs 3 2.85 Winter melon
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 2.14 Rapini
Calcium 19 108 Rapini
Potassium 6 196 Rapini
Magnesium 10 22 Rapini
Sugars 0.38 Winter melon
Fiber 2.9 2.7 Winter melon
Copper 0.023 0.042 Rapini
Zinc 0.61 0.77 Rapini
Starch
Phosphorus 19 73 Rapini
Sodium 111 33 Rapini
Vitamin A 0 2622 Rapini
Vitamin E 1.62 Rapini
Vitamin D 0 0
Vitamin B1 0.04 0.162 Rapini
Vitamin B2 0.11 0.129 Rapini
Vitamin B3 0.4 1.221 Rapini
Vitamin B5 0.133 0.322 Rapini
Vitamin B6 0.035 0.171 Rapini
Vitamin B12 0 0
Vitamin K 224 Rapini
Folate 5 83 Rapini
Trans Fat 0 0
Saturated Fat 0.016 0.05 Winter melon
Monounsaturated Fat 0.037 0.026 Winter melon
Polyunsaturated fat 0.087 0.13 Rapini
Tryptophan 0.002 0.043 Rapini
Threonine 0.106 Rapini
Isoleucine 0.104 Rapini
Leucine 0.17 Rapini
Lysine 0.009 0.198 Rapini
Methionine 0.003 0.048 Rapini
Phenylalanine 0.128 Rapini
Valine 0.153 Rapini
Histidine 0.066 Rapini
Fructose 0.17 Rapini

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 of 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.