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  6. Winter melon vs. Chinese broccoli

Winter melon vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Winter melon and Chinese broccoli

  • Winter melon has less Folate, Vitamin C, Vitamin A, Manganese, Calcium, and Potassium.
  • Chinese broccoli's daily need coverage for Folate is 24% more.
  • Winter melon has 16 times more Sodium than Chinese broccoli. Winter melon has 111mg of Sodium, while Chinese broccoli has 7mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Broccoli, chinese, cooked.

Infographic

Winter melon vs Chinese broccoli 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.
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more ZincZinc +56.4%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +426.3%
Contains more PotassiumPotassium +4250%
Contains more IronIron +40%
Contains more CopperCopper +165.2%
Contains more PhosphorusPhosphorus +115.8%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +355.2%
Contains more SeleniumSelenium +550%

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 94% 98% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin CVitamin C +116.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +1880%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

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% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +185%
Contains more FatsFats +260%
Contains more CarbsCarbs +27%
Contains more OtherOther +163.3%
~equal in Water ~93.54g

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
22% 10% 67%
Saturated Fat: Sat. Fat 0.11 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated Fat -85.5%
Contains more Mono. FatMonounsaturated Fat +35.1%
Contains more Poly. FatPolyunsaturated fat +279.3%

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 Chinese broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Chinese broccoli Opinion
Calories 13kcal 22kcal Chinese broccoli
Protein 0.4g 1.14g Chinese broccoli
Fats 0.2g 0.72g Chinese broccoli
Vitamin C 13mg 28.2mg Chinese broccoli
Net carbs 0.1g 1.31g Chinese broccoli
Carbs 3g 3.81g Chinese broccoli
Magnesium 10mg 18mg Chinese broccoli
Calcium 19mg 100mg Chinese broccoli
Potassium 6mg 261mg Chinese broccoli
Iron 0.4mg 0.56mg Chinese broccoli
Sugar 0.84g Winter melon
Fiber 2.9g 2.5g Winter melon
Copper 0.023mg 0.061mg Chinese broccoli
Zinc 0.61mg 0.39mg Winter melon
Phosphorus 19mg 41mg Chinese broccoli
Sodium 111mg 7mg Chinese broccoli
Vitamin A 0IU 1638IU Chinese broccoli
Vitamin A 0µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Manganese 0.058mg 0.264mg Chinese broccoli
Selenium 0.2µg 1.3µg Chinese broccoli
Vitamin B1 0.04mg 0.095mg Chinese broccoli
Vitamin B2 0.11mg 0.146mg Chinese broccoli
Vitamin B3 0.4mg 0.437mg Chinese broccoli
Vitamin B5 0.133mg 0.159mg Chinese broccoli
Vitamin B6 0.035mg 0.07mg Chinese broccoli
Vitamin K 84.8µg Chinese broccoli
Folate 5µg 99µg Chinese broccoli
Choline 25.3mg Chinese broccoli
Saturated Fat 0.016g 0.11g Winter melon
Monounsaturated Fat 0.037g 0.05g Chinese broccoli
Polyunsaturated fat 0.087g 0.33g Chinese broccoli
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon

Which food is preferable for your diet?

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

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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
8%
Winter melon
46%
Chinese broccoli
Minerals Daily Need Coverage Score
8%
Winter melon
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 104mg)
Which food is richer in minerals?
Chinese broccoli
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.