Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Winter melon vs Cauliflower - In-Depth Nutrition Comparison

Compare

How are Winter melon and Cauliflower different?

  • Cauliflower is higher than Winter melon in Vitamin C, Folate, Vitamin B6, Vitamin B5 and Potassium.
  • Cauliflower covers your daily need of Vitamin C 39% more than Winter melon.

Waxgourd, (chinese preserving melon), raw and Cauliflower, raw types were used in this article.

Infographic

Winter melon vs Cauliflower infographic
Copy 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 +125.9%
Contains more Calcium +15.8%
Contains more Potassium +4883.3%
Contains more Magnesium +50%
Contains more Copper +69.6%
Contains more Phosphorus +131.6%
Contains less Sodium -73%
Equal in Iron - 0.42
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Zinc +125.9%
Contains more Calcium +15.8%
Contains more Potassium +4883.3%
Contains more Magnesium +50%
Contains more Copper +69.6%
Contains more Phosphorus +131.6%
Contains less Sodium -73%
Equal in Iron - 0.42

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 B2 +83.3%
Contains more Vitamin C +270.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +401.5%
Contains more Vitamin B6 +425.7%
Contains more Folate +1040%
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 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin B2 +83.3%
Contains more Vitamin C +270.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +401.5%
Contains more Vitamin B6 +425.7%
Contains more Folate +1040%

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
30
Cauliflower
Mineral Summary Score
9
Winter melon
13
Cauliflower

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
12%
Cauliflower
Carbohydrates
3%
Winter melon
5%
Cauliflower
Fats
1%
Winter melon
1%
Cauliflower

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 Cauliflower
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 Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 1.91g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 81mg)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower 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 Cauliflower Opinion
Calories 13 25 Cauliflower
Protein 0.4 1.92 Cauliflower
Fats 0.2 0.28 Cauliflower
Vitamin C 13 48.2 Cauliflower
Carbs 3 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.42 Cauliflower
Calcium 19 22 Cauliflower
Potassium 6 299 Cauliflower
Magnesium 10 15 Cauliflower
Sugars 1.91 Winter melon
Fiber 2.9 2 Winter melon
Copper 0.023 0.039 Cauliflower
Zinc 0.61 0.27 Winter melon
Starch
Phosphorus 19 44 Cauliflower
Sodium 111 30 Cauliflower
Vitamin A 0 0
Vitamin E 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.04 0.05 Cauliflower
Vitamin B2 0.11 0.06 Winter melon
Vitamin B3 0.4 0.507 Cauliflower
Vitamin B5 0.133 0.667 Cauliflower
Vitamin B6 0.035 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 Cauliflower
Folate 5 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.016 0.13 Winter melon
Monounsaturated Fat 0.037 0.034 Winter melon
Polyunsaturated fat 0.087 0.031 Winter melon
Tryptophan 0.002 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.009 0.217 Cauliflower
Methionine 0.003 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.