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. Bran raw

Winter melon vs. Bran raw — In-Depth Nutrition Comparison

Compare

What are the main differences between winter melon and bran raw?

  • Winter melon has less manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc than bran raw.
  • Bran raw's daily need coverage for manganese is 242% higher.

We used Waxgourd, (chinese preserving melon), raw and Oat bran, raw types in this comparison.

Infographic

Winter melon vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +2250%
Contains more CalciumCalcium +205.3%
Contains more PotassiumPotassium +9333.3%
Contains more IronIron +1252.5%
Contains more CopperCopper +1652.2%
Contains more ZincZinc +409.8%
Contains more PhosphorusPhosphorus +3763.2%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +9606.9%
Contains more SeleniumSelenium +22500%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2825%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +1023.3%
Contains more Vitamin B6Vitamin B6 +371.4%
Contains more FolateFolate +940%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Bran raw DV% diff.
Manganese 0.058mg 5.63mg 242%
Phosphorus 19mg 734mg 102%
Vitamin B1 0.04mg 1.17mg 94%
Selenium 0.2µg 45.2µg 82%
Iron 0.4mg 5.41mg 63%
Magnesium 10mg 235mg 54%
Fiber 2.9g 15.4g 50%
Copper 0.023mg 0.403mg 42%
Protein 0.4g 17.3g 34%
Vitamin B5 0.133mg 1.494mg 27%
Zinc 0.61mg 3.11mg 23%
Carbs 3g 66.22g 21%
Polyunsaturated fat 0.087g 2.766g 18%
Potassium 6mg 566mg 16%
Vitamin C 13mg 0mg 14%
Folate 5µg 52µg 12%
Calories 13kcal 246kcal 12%
Fats 0.2g 7.03g 11%
Vitamin B6 0.035mg 0.165mg 10%
Vitamin B2 0.11mg 0.22mg 8%
Vitamin E 1.01mg 7%
Saturated fat 0.016g 1.328g 6%
Choline 32.2mg 6%
Monounsaturated fat 0.037g 2.376g 6%
Sodium 111mg 4mg 5%
Calcium 19mg 58mg 4%
Vitamin K 3.2µg 3%
Vitamin B3 0.4mg 0.934mg 3%
Net carbs 0.1g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.002mg 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.009mg 0.76mg 0%
Methionine 0.003mg 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1367.2%
Contains more ProteinProtein +4225%
Contains more FatsFats +3415%
Contains more CarbsCarbs +2107.3%
Contains more OtherOther +866.7%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +6321.6%
Contains more Poly. FatPolyunsaturated fat +3079.3%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.