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Winter melon vs. Chicory — In-Depth Nutrition Comparison

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The main differences between winter melon and chicory

  • Winter melon has more vitamin C and vitamin B2; however, chicory has more folate and potassium.
  • Daily need coverage for vitamin C for winter melon is 11% higher.
  • Chicory has 56 times less sodium than winter melon. Winter melon has 111mg of sodium, while chicory has 2mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Chicory, witloof, raw.

Infographic

Winter melon vs Chicory 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more IronIron +66.7%
Contains more ZincZinc +281.3%
Contains more PotassiumPotassium +3416.7%
Contains more CopperCopper +121.7%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +72.4%
~equal in Magnesium ~10mg
~equal in Calcium ~19mg
~equal in Selenium ~0.2µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0.33% 0% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28% 0%
Contains more Vitamin CVitamin C +364.3%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +640%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Chicory DV% diff.
Vitamin C 13mg 2.8mg 11%
Folate 5µg 37µg 8%
Vitamin B2 0.11mg 0.027mg 6%
Potassium 6mg 211mg 6%
Sodium 111mg 2mg 5%
Zinc 0.61mg 0.16mg 4%
Copper 0.023mg 0.051mg 3%
Vitamin B1 0.04mg 0.062mg 2%
Manganese 0.058mg 0.1mg 2%
Vitamin B3 0.4mg 0.16mg 2%
Iron 0.4mg 0.24mg 2%
Vitamin B6 0.035mg 0.042mg 1%
Protein 0.4g 0.9g 1%
Fiber 2.9g 3.1g 1%
Phosphorus 19mg 26mg 1%
Calories 13kcal 17kcal 0%
Fats 0.2g 0.1g 0%
Net carbs 0.1g 0.9g N/A
Carbs 3g 4g 0%
Magnesium 10mg 10mg 0%
Calcium 19mg 19mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.133mg 0.145mg 0%
Saturated fat 0.016g 0.024g 0%
Monounsaturated fat 0.037g 0.002g 0%
Polyunsaturated fat 0.087g 0.044g 0%
Tryptophan 0.002mg 0.016mg 0%
Threonine 0.025mg 0%
Isoleucine 0.054mg 0%
Leucine 0.039mg 0%
Lysine 0.009mg 0.035mg 0%
Methionine 0.003mg 0.005mg 0%
Phenylalanine 0.022mg 0%
Valine 0.041mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more FatsFats +100%
Contains more ProteinProtein +125%
Contains more CarbsCarbs +33.3%
Contains more OtherOther +60%
~equal in Water ~94.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +97.7%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.