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  6. Winter melon vs. Mustard Greens

Winter melon vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Winter melon and Mustard Greens

  • Winter melon contains less Vitamin A RAE, Vitamin C, Copper, Calcium, and Iron than Mustard Greens.
  • Daily need coverage for Vitamin A RAE from Mustard Greens is 69% higher.
  • Mustard Greens has 12 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Mustard Greens has 9mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Winter melon vs Mustard Greens 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
Mustard Greens
Mustard Greens
Contains more Zinc +177.3%
Contains more Calcium +521.1%
Contains more Iron +117.5%
Contains more Magnesium +30%
Contains more Phosphorus +121.1%
Contains more Potassium +2600%
Contains less Sodium -91.9%
Contains more Copper +534.8%
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%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Zinc +177.3%
Contains more Calcium +521.1%
Contains more Iron +117.5%
Contains more Magnesium +30%
Contains more Phosphorus +121.1%
Contains more Potassium +2600%
Contains less Sodium -91.9%
Contains more Copper +534.8%
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
2
:
8
Mustard Greens
Mustard Greens
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +94.6%
Contains more Vitamin B6 +180%
Contains more Folate +80%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B3 - 0.433
Equal in Vitamin B5 - 0.12
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 Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B5 +10.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +94.6%
Contains more Vitamin B6 +180%
Contains more Folate +80%
Equal in Vitamin B1 - 0.041
Equal in Vitamin B3 - 0.433
Equal in Vitamin B5 - 0.12

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Mustard Greens
Mustard Greens
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +50.3%
Contains more Other +126.7%
Equal in Water - 91.78
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +540%
Contains more Fats +135%
Contains more Carbs +50.3%
Contains more Other +126.7%
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +89.1%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +89.1%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +197.3%

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

All nutrients comparison - raw data values

Nutrient Winter melon Mustard Greens Opinion
Net carbs 0.1g 2.51g Mustard Greens
Protein 0.4g 2.56g Mustard Greens
Fats 0.2g 0.47g Mustard Greens
Carbs 3g 4.51g Mustard Greens
Calories 13kcal 26kcal Mustard Greens
Sugar 1.41g Winter melon
Fiber 2.9g 2g Winter melon
Calcium 19mg 118mg Mustard Greens
Iron 0.4mg 0.87mg Mustard Greens
Magnesium 10mg 13mg Mustard Greens
Phosphorus 19mg 42mg Mustard Greens
Potassium 6mg 162mg Mustard Greens
Sodium 111mg 9mg Mustard Greens
Zinc 0.61mg 0.22mg Winter melon
Copper 0.023mg 0.146mg Mustard Greens
Manganese 0.058mg Winter melon
Selenium 0.2µg 0.6µg Mustard Greens
Vitamin A 0IU 12370IU Mustard Greens
Vitamin A RAE 0µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 13mg 25.3mg Mustard Greens
Vitamin B1 0.04mg 0.041mg Mustard Greens
Vitamin B2 0.11mg 0.063mg Winter melon
Vitamin B3 0.4mg 0.433mg Mustard Greens
Vitamin B5 0.133mg 0.12mg Winter melon
Vitamin B6 0.035mg 0.098mg Mustard Greens
Folate 5µg 9µg Mustard Greens
Vitamin K 592.7µg Mustard Greens
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 0.012g Mustard Greens
Monounsaturated Fat 0.037g 0.11g Mustard Greens
Polyunsaturated fat 0.087g 0.046g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Mustard Greens
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
201%
Mustard Greens
Minerals Daily Need Coverage Score
8%
Winter melon
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.41g)
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 - $1.4)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens 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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.