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  6. Winter melon vs. Mustard

Winter melon vs. Mustard — In-Depth Nutrition Comparison

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How are Winter melon and Mustard different?

  • Winter melon is higher in Vitamin C, however, Mustard is richer in Selenium, Manganese, Iron, Phosphorus, Vitamin B1, Magnesium, and Copper.
  • Daily need coverage for Selenium from Mustard is 61% higher.
  • Winter melon contains 43 times more Vitamin C than Mustard. While Winter melon contains 13mg of Vitamin C, Mustard contains only 0.3mg.
  • Winter melon has less Sodium.

Waxgourd, (chinese preserving melon), raw and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Winter melon vs Mustard 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
Mustard
Mustard
Contains less Sodium -89.9%
Contains more Calcium +231.6%
Contains more Iron +302.5%
Contains more Magnesium +380%
Contains more Phosphorus +468.4%
Contains more Potassium +2433.3%
Contains more Copper +221.7%
Contains more Manganese +627.6%
Contains more Selenium +16650%
Equal in Zinc - 0.64
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains less Sodium -89.9%
Contains more Calcium +231.6%
Contains more Iron +302.5%
Contains more Magnesium +380%
Contains more Phosphorus +468.4%
Contains more Potassium +2433.3%
Contains more Copper +221.7%
Contains more Manganese +627.6%
Contains more Selenium +16650%
Equal in Zinc - 0.64

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
Mustard
Mustard
Contains more Vitamin C +4233.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +100%
Contains more Folate +40%
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin C +4233.3%
Contains more Vitamin B2 +57.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +100%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Mustard
Mustard
Contains more Water +14.8%
Contains more Protein +835%
Contains more Fats +1570%
Contains more Carbs +94.3%
Contains more Other +1023.3%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Water +14.8%
Contains more Protein +835%
Contains more Fats +1570%
Contains more Carbs +94.3%
Contains more Other +1023.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Mustard
Mustard
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +5797.3%
Contains more Polyunsaturated fat +789.7%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +5797.3%
Contains more Polyunsaturated fat +789.7%

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

All nutrients comparison - raw data values

Nutrient Winter melon Mustard Opinion
Net carbs 0.1g 1.83g Mustard
Protein 0.4g 3.74g Mustard
Fats 0.2g 3.34g Mustard
Carbs 3g 5.83g Mustard
Calories 13kcal 60kcal Mustard
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Winter melon
Fiber 2.9g 4g Mustard
Calcium 19mg 63mg Mustard
Iron 0.4mg 1.61mg Mustard
Magnesium 10mg 48mg Mustard
Phosphorus 19mg 108mg Mustard
Potassium 6mg 152mg Mustard
Sodium 111mg 1104mg Winter melon
Zinc 0.61mg 0.64mg Mustard
Copper 0.023mg 0.074mg Mustard
Manganese 0.058mg 0.422mg Mustard
Selenium 0.2µg 33.5µg Mustard
Vitamin A 0IU 109IU Mustard
Vitamin A RAE 0µg 5µg Mustard
Vitamin E 0.36mg Mustard
Vitamin C 13mg 0.3mg Winter melon
Vitamin B1 0.04mg 0.177mg Mustard
Vitamin B2 0.11mg 0.07mg Winter melon
Vitamin B3 0.4mg 0.565mg Mustard
Vitamin B5 0.133mg 0.254mg Mustard
Vitamin B6 0.035mg 0.07mg Mustard
Folate 5µg 7µg Mustard
Vitamin K 1.4µg Mustard
Tryptophan 0.002mg 0.009mg Mustard
Threonine 0.167mg Mustard
Isoleucine 0.146mg Mustard
Leucine 0.292mg Mustard
Lysine 0.009mg 0.264mg Mustard
Methionine 0.003mg 0.076mg Mustard
Phenylalanine 0.161mg Mustard
Valine 0.189mg Mustard
Histidine 0.119mg Mustard
Trans Fat 0g 0.009g Winter melon
Saturated Fat 0.016g 0.214g Winter melon
Monounsaturated Fat 0.037g 2.182g Mustard
Polyunsaturated fat 0.087g 0.774g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Winter melon
10%
Mustard
Minerals Daily Need Coverage Score
8%
Winter melon
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 993mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.198g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.1)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food is richer in vitamins?
Mustard
Mustard 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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.