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  6. Winter melon vs. Chard raw

Winter melon vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between Winter melon and Chard raw

  • Winter melon has more Fiber, however, Chard raw is richer in Vitamin A RAE, Vitamin C, Iron, Copper, Magnesium, Manganese, and Potassium.
  • Chard raw covers your daily Vitamin A RAE needs 34% more than Winter melon.
  • Chard raw has 2 times less Fiber than Winter melon. Winter melon has 2.9g of Fiber, while Chard raw has 1.6g.
  • Winter melon contains less Sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Chard, swiss, raw.

Infographic

Winter melon vs Chard raw 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
2
:
8
Chard raw
Chard raw
Contains less Sodium -47.9%
Contains more Zinc +69.4%
Contains more Calcium +168.4%
Contains more Iron +350%
Contains more Magnesium +710%
Contains more Phosphorus +142.1%
Contains more Potassium +6216.7%
Contains more Copper +678.3%
Contains more Manganese +531%
Contains more Selenium +350%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains less Sodium -47.9%
Contains more Zinc +69.4%
Contains more Calcium +168.4%
Contains more Iron +350%
Contains more Magnesium +710%
Contains more Phosphorus +142.1%
Contains more Potassium +6216.7%
Contains more Copper +678.3%
Contains more Manganese +531%
Contains more Selenium +350%

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
:
7
Chard raw
Chard raw
Contains more Vitamin B2 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +130.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +182.9%
Contains more Folate +180%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4
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%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B2 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +130.8%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B6 +182.9%
Contains more Folate +180%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
3
Chard raw
Chard raw
Contains more Protein +350%
Contains more Carbs +24.7%
Contains more Other +433.3%
Equal in Fats - 0.2
Equal in Water - 92.66
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +350%
Contains more Carbs +24.7%
Contains more Other +433.3%
Equal in Fats - 0.2
Equal in Water - 92.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Chard raw
Chard raw
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +24.3%
Equal in Monounsaturated Fat - 0.04
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +24.3%
Equal in Monounsaturated Fat - 0.04

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 Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Chard raw Opinion
Net carbs 0.1g 2.14g Chard raw
Protein 0.4g 1.8g Chard raw
Fats 0.2g 0.2g
Carbs 3g 3.74g Chard raw
Calories 13kcal 19kcal Chard raw
Sugar 1.1g Winter melon
Fiber 2.9g 1.6g Winter melon
Calcium 19mg 51mg Chard raw
Iron 0.4mg 1.8mg Chard raw
Magnesium 10mg 81mg Chard raw
Phosphorus 19mg 46mg Chard raw
Potassium 6mg 379mg Chard raw
Sodium 111mg 213mg Winter melon
Zinc 0.61mg 0.36mg Winter melon
Copper 0.023mg 0.179mg Chard raw
Manganese 0.058mg 0.366mg Chard raw
Selenium 0.2µg 0.9µg Chard raw
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 1.89mg Chard raw
Vitamin C 13mg 30mg Chard raw
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.11mg 0.09mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.172mg Chard raw
Vitamin B6 0.035mg 0.099mg Chard raw
Folate 5µg 14µg Chard raw
Vitamin K 830µg Chard raw
Tryptophan 0.002mg 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.009mg 0.099mg Chard raw
Methionine 0.003mg 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Saturated Fat 0.016g 0.03g Winter melon
Monounsaturated Fat 0.037g 0.04g Chard raw
Polyunsaturated fat 0.087g 0.07g Winter melon

Which food is preferable for your diet?

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

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
222%
Chard raw
Minerals Daily Need Coverage Score
8%
Winter melon
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.014g)
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 is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.