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  6. Winter melon vs. Kale

Winter melon vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Winter melon and Kale?

  • Kale is richer than Winter melon in Vitamin A RAE, Vitamin C, Manganese, Copper, Vitamin B6, Potassium, Iron, and Calcium.
  • Kale's daily need coverage for Vitamin A RAE is 76% more.
  • Winter melon has 3 times more Zinc than Kale. While Winter melon has 0.61mg of Zinc, Kale has only 0.24mg.

We used Waxgourd, (chinese preserving melon), raw and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Winter melon vs Kale 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
Kale
Kale
Contains more Zinc +154.2%
Contains more Calcium +278.9%
Contains more Iron +125%
Contains more Magnesium +80%
Contains more Phosphorus +47.4%
Contains more Potassium +3700%
Contains less Sodium -79.3%
Contains more Copper +578.3%
Contains more Manganese +617.2%
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%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Zinc +154.2%
Contains more Calcium +278.9%
Contains more Iron +125%
Contains more Magnesium +80%
Contains more Phosphorus +47.4%
Contains more Potassium +3700%
Contains less Sodium -79.3%
Contains more Copper +578.3%
Contains more Manganese +617.2%
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
2
:
8
Kale
Kale
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +215.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +294.3%
Contains more Folate +160%
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +171.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +215.4%
Contains more Vitamin B1 +32.5%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +294.3%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Kale
Kale
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +87.7%
Contains more Other +190%
Equal in Water - 91.2
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +87.7%
Contains more Other +190%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Kale
Kale
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +121.8%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +23.3%
Contains more Polyunsaturated fat +121.8%

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

All nutrients comparison - raw data values

Nutrient Winter melon Kale Opinion
Net carbs 0.1g 3.63g Kale
Protein 0.4g 1.9g Kale
Fats 0.2g 0.4g Kale
Carbs 3g 5.63g Kale
Calories 13kcal 28kcal Kale
Sugar 1.25g Winter melon
Fiber 2.9g 2g Winter melon
Calcium 19mg 72mg Kale
Iron 0.4mg 0.9mg Kale
Magnesium 10mg 18mg Kale
Phosphorus 19mg 28mg Kale
Potassium 6mg 228mg Kale
Sodium 111mg 23mg Kale
Zinc 0.61mg 0.24mg Winter melon
Copper 0.023mg 0.156mg Kale
Manganese 0.058mg 0.416mg Kale
Selenium 0.2µg 0.9µg Kale
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 13mg 41mg Kale
Vitamin B1 0.04mg 0.053mg Kale
Vitamin B2 0.11mg 0.07mg Winter melon
Vitamin B3 0.4mg 0.5mg Kale
Vitamin B5 0.133mg 0.049mg Winter melon
Vitamin B6 0.035mg 0.138mg Kale
Folate 5µg 13µg Kale
Vitamin K 817µg Kale
Tryptophan 0.002mg 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.009mg 0.114mg Kale
Methionine 0.003mg 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.016g 0.052g Winter melon
Monounsaturated Fat 0.037g 0.03g Winter melon
Polyunsaturated fat 0.087g 0.193g Kale

Which food is preferable for your diet?

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

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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
9%
Winter melon
258%
Kale
Minerals Daily Need Coverage Score
8%
Winter melon
22%
Kale

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 88mg)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.