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  6. Winter melon vs. Glutinous rice

Winter melon vs. Glutinous rice — In-Depth Nutrition Comparison

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How are winter melon and glutinous rice different?

  • Winter melon is richer in vitamin C, fiber, and vitamin B2, while glutinous rice is higher in selenium and manganese.
  • Winter melon covers your daily need for vitamin C, 14% more than glutinous rice.
  • Winter melon contains 22 times more sodium than glutinous rice. Winter melon contains 111mg of sodium, while glutinous rice contains 5mg.

Waxgourd, (chinese preserving melon), raw and Rice, white, glutinous, unenriched, cooked types were used in this article.

Infographic

Winter melon vs Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +850%
Contains more IronIron +185.7%
Contains more ZincZinc +48.8%
Contains more PhosphorusPhosphorus +137.5%
Contains more PotassiumPotassium +66.7%
Contains more CopperCopper +113%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +351.7%
Contains more SeleniumSelenium +2700%

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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B6Vitamin B6 +34.6%
Contains more FolateFolate +400%
Contains more Vitamin B5Vitamin B5 +61.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Glutinous rice DV% diff.
Vitamin C 13mg 0mg 14%
Selenium 0.2µg 5.6µg 10%
Manganese 0.058mg 0.262mg 9%
Fiber 2.9g 1g 8%
Vitamin B2 0.11mg 0.013mg 7%
Carbs 3g 21.09g 6%
Sodium 111mg 5mg 5%
Calories 13kcal 97kcal 4%
Protein 0.4g 2.02g 3%
Iron 0.4mg 0.14mg 3%
Copper 0.023mg 0.049mg 3%
Phosphorus 19mg 8mg 2%
Vitamin B5 0.133mg 0.215mg 2%
Vitamin B1 0.04mg 0.02mg 2%
Zinc 0.61mg 0.41mg 2%
Calcium 19mg 2mg 2%
Magnesium 10mg 5mg 1%
Vitamin B3 0.4mg 0.29mg 1%
Vitamin B6 0.035mg 0.026mg 1%
Folate 5µg 1µg 1%
Fats 0.2g 0.19g 0%
Net carbs 0.1g 20.09g N/A
Potassium 6mg 10mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Saturated fat 0.016g 0.039g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.037g 0.07g 0%
Polyunsaturated fat 0.087g 0.069g 0%
Tryptophan 0.002mg 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.009mg 0.073mg 0%
Methionine 0.003mg 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more WaterWater +25.4%
Contains more OtherOther +328.6%
Contains more ProteinProtein +405%
Contains more CarbsCarbs +603%
~equal in Fats ~0.19g

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% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -59%
Contains more Poly. FatPolyunsaturated fat +26.1%
Contains more Mono. FatMonounsaturated fat +89.2%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.