Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Mulberry

Winter melon vs. Mulberry — In-Depth Nutrition Comparison

Compare

Summary of differences between Winter melon and Mulberry

  • The amount of Vitamin C, Iron, and Potassium in Mulberry is higher than in Winter melon.
  • Mulberry covers your daily need of Vitamin C 26% more than Winter melon.
  • Winter melon contains 11 times more Sodium than Mulberry. While Winter melon contains 111mg of Sodium, Mulberry contains only 10mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Mulberries, raw.

Infographic

Winter melon vs Mulberry 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
2
:
8
Mulberry
Mulberry
Contains more Zinc +408.3%
Contains more Calcium +105.3%
Contains more Iron +362.5%
Contains more Magnesium +80%
Contains more Phosphorus +100%
Contains more Potassium +3133.3%
Contains less Sodium -91%
Contains more Copper +160.9%
Contains more Selenium +200%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Zinc +408.3%
Contains more Calcium +105.3%
Contains more Iron +362.5%
Contains more Magnesium +80%
Contains more Phosphorus +100%
Contains more Potassium +3133.3%
Contains less Sodium -91%
Contains more Copper +160.9%
Contains more Selenium +200%

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
3
:
7
Mulberry
Mulberry
Contains more Vitamin B1 +37.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +180%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +42.9%
Contains more Folate +20%
Equal in Vitamin B2 - 0.101
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%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin B1 +37.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +180%
Contains more Vitamin B3 +55%
Contains more Vitamin B6 +42.9%
Contains more Folate +20%
Equal in Vitamin B2 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Mulberry
Mulberry
Contains more Protein +260%
Contains more Fats +95%
Contains more Carbs +226.7%
Contains more Other +130%
Equal in Water - 87.68
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +260%
Contains more Fats +95%
Contains more Carbs +226.7%
Contains more Other +130%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Mulberry
Mulberry
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +10.8%
Contains more Polyunsaturated fat +137.9%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +10.8%
Contains more Polyunsaturated fat +137.9%

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

All nutrients comparison - raw data values

Nutrient Winter melon Mulberry Opinion
Net carbs 0.1g 8.1g Mulberry
Protein 0.4g 1.44g Mulberry
Fats 0.2g 0.39g Mulberry
Carbs 3g 9.8g Mulberry
Calories 13kcal 43kcal Mulberry
Sugar 8.1g Winter melon
Fiber 2.9g 1.7g Winter melon
Calcium 19mg 39mg Mulberry
Iron 0.4mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 19mg 38mg Mulberry
Potassium 6mg 194mg Mulberry
Sodium 111mg 10mg Mulberry
Zinc 0.61mg 0.12mg Winter melon
Copper 0.023mg 0.06mg Mulberry
Manganese 0.058mg Winter melon
Selenium 0.2µg 0.6µg Mulberry
Vitamin A 0IU 25IU Mulberry
Vitamin A RAE 0µg 1µg Mulberry
Vitamin E 0.87mg Mulberry
Vitamin C 13mg 36.4mg Mulberry
Vitamin B1 0.04mg 0.029mg Winter melon
Vitamin B2 0.11mg 0.101mg Winter melon
Vitamin B3 0.4mg 0.62mg Mulberry
Vitamin B5 0.133mg Winter melon
Vitamin B6 0.035mg 0.05mg Mulberry
Folate 5µg 6µg Mulberry
Vitamin K 7.8µg Mulberry
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.027g Winter melon
Monounsaturated Fat 0.037g 0.041g Mulberry
Polyunsaturated fat 0.087g 0.207g Mulberry

Which food is preferable for your diet?

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

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Mulberry
Mulberry vs Cranberry
Cranberry
Mulberry
Mulberry vs Blackberry
Blackberry
Mulberry
Mulberry vs Currant
Currant

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
18%
Mulberry
Minerals Daily Need Coverage Score
8%
Winter melon
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 8.1g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 25)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 101mg)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.