Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Cauliflower

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
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.
Winter melon
Winter melon
1
:
9
Cauliflower
Cauliflower
Contains more Zinc +125.9%
Contains more Calcium +15.8%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +4883.3%
Contains less Sodium -73%
Contains more Copper +69.6%
Contains more Manganese +167.2%
Contains more Selenium +200%
Equal in Iron - 0.42
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Zinc +125.9%
Contains more Calcium +15.8%
Contains more Magnesium +50%
Contains more Phosphorus +131.6%
Contains more Potassium +4883.3%
Contains less Sodium -73%
Contains more Copper +69.6%
Contains more Manganese +167.2%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter melon
Winter melon
1
:
8
Cauliflower
Cauliflower
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%
Winter melon
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Cauliflower
Cauliflower
Contains more Protein +380%
Contains more Fats +40%
Contains more Carbs +65.7%
Contains more Other +153.3%
Equal in Water - 92.07
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +380%
Contains more Fats +40%
Contains more Carbs +65.7%
Contains more Other +153.3%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +180.6%
Equal in Monounsaturated Fat - 0.034
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +180.6%
Equal in Monounsaturated Fat - 0.034

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 Cauliflower
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 Cauliflower Opinion
Net carbs 0.1g 2.97g Cauliflower
Protein 0.4g 1.92g Cauliflower
Fats 0.2g 0.28g Cauliflower
Carbs 3g 4.97g Cauliflower
Calories 13kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Winter melon
Fiber 2.9g 2g Winter melon
Calcium 19mg 22mg Cauliflower
Iron 0.4mg 0.42mg Cauliflower
Magnesium 10mg 15mg Cauliflower
Phosphorus 19mg 44mg Cauliflower
Potassium 6mg 299mg Cauliflower
Sodium 111mg 30mg Cauliflower
Zinc 0.61mg 0.27mg Winter melon
Copper 0.023mg 0.039mg Cauliflower
Manganese 0.058mg 0.155mg Cauliflower
Selenium 0.2µg 0.6µg Cauliflower
Vitamin E 0.08mg Cauliflower
Vitamin C 13mg 48.2mg Cauliflower
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.11mg 0.06mg Winter melon
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.133mg 0.667mg Cauliflower
Vitamin B6 0.035mg 0.184mg Cauliflower
Folate 5µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.002mg 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.009mg 0.217mg Cauliflower
Methionine 0.003mg 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.016g 0.13g Winter melon
Monounsaturated Fat 0.037g 0.034g Winter melon
Polyunsaturated fat 0.087g 0.031g Winter melon
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
Cabbage

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
9%
Winter melon
30%
Cauliflower
Minerals Daily Need Coverage Score
8%
Winter melon
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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)

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. 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.