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  6. Winter melon vs. Marrow-stem Kale

Winter melon vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between winter melon and marrow-stem Kale

  • Winter melon contains less vitamin A, folate, manganese, vitamin C, calcium, vitamin B6, and potassium than marrow-stem Kale.
  • Daily need coverage for vitamin A for marrow-stem Kale is 100% higher.
  • Marrow-stem Kale has 3 times less zinc than winter melon. Winter melon has 0.61mg of zinc, while marrow-stem Kale has 0.21mg.

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

Infographic

Winter melon vs Marrow-stem 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.
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more ZincZinc +190.5%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +1121.1%
Contains more PotassiumPotassium +3450%
Contains more IronIron +17.5%
Contains more CopperCopper +100%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +1034.5%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +171.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +100.8%
Contains more Vitamin B6Vitamin B6 +371.4%
Contains more FolateFolate +2480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Folate 5µg 129µg 31%
Vitamin A 0µg 251µg 28%
Manganese 0.058mg 0.658mg 26%
Vitamin C 13mg 35.3mg 25%
Calcium 19mg 232mg 21%
Vitamin E 2.26mg 15%
Vitamin B6 0.035mg 0.165mg 10%
Potassium 6mg 213mg 6%
Protein 0.4g 3.02g 5%
Magnesium 10mg 27mg 4%
Choline 23.2mg 4%
Zinc 0.61mg 0.21mg 4%
Sodium 111mg 17mg 4%
Fiber 2.9g 4g 4%
Copper 0.023mg 0.046mg 3%
Vitamin B5 0.133mg 0.267mg 3%
Selenium 0.2µg 1.3µg 2%
Vitamin B2 0.11mg 0.13mg 2%
Vitamin B3 0.4mg 0.742mg 2%
Polyunsaturated fat 0.087g 0.201g 1%
Calories 13kcal 32kcal 1%
Vitamin B1 0.04mg 0.054mg 1%
Phosphorus 19mg 25mg 1%
Iron 0.4mg 0.47mg 1%
Carbs 3g 5.42g 1%
Fats 0.2g 0.61g 1%
Net carbs 0.1g 1.42g N/A
Sugar 0.46g N/A
Saturated fat 0.016g 0.055g 0%
Monounsaturated fat 0.037g 0.03g 0%
Tryptophan 0.002mg 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.009mg 0.117mg 0%
Methionine 0.003mg 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +655%
Contains more FatsFats +205%
Contains more CarbsCarbs +80.7%
Contains more OtherOther +343.3%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +23.3%
Contains more Poly. FatPolyunsaturated fat +131%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.