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Winter melon vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between winter melon and brown rice

  • Winter melon has more vitamin C and fiber; however, brown rice is richer in manganese, vitamin B3, phosphorus, vitamin B1, selenium, copper, magnesium, and vitamin B6.
  • Brown rice covers your daily manganese needs 40% more than winter melon.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Rice, brown, long-grain, cooked.

Infographic

Winter melon vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +533.3%
Contains more MagnesiumMagnesium +290%
Contains more PotassiumPotassium +1333.3%
Contains more IronIron +40%
Contains more CopperCopper +360.9%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +442.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1579.3%
Contains more SeleniumSelenium +2800%

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B1Vitamin B1 +345%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +80%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +36.8%
Contains more ProteinProtein +585%
Contains more FatsFats +385%
Contains more CarbsCarbs +752.7%
Contains more OtherOther +46.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +897.3%
Contains more Poly. FatPolyunsaturated fat +320.7%

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 Brown rice
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 Brown rice DV% diff.
Manganese 0.058mg 0.974mg 40%
Vitamin C 13mg 0mg 14%
Vitamin B3 0.4mg 2.561mg 14%
Vitamin B1 0.04mg 0.178mg 12%
Phosphorus 19mg 103mg 12%
Selenium 0.2µg 5.8µg 10%
Starch 24.79g 10%
Copper 0.023mg 0.106mg 9%
Carbs 3g 25.58g 8%
Vitamin B6 0.035mg 0.123mg 7%
Magnesium 10mg 39mg 7%
Calories 13kcal 123kcal 6%
Sodium 111mg 4mg 5%
Vitamin B5 0.133mg 0.38mg 5%
Protein 0.4g 2.74g 5%
Fiber 2.9g 1.6g 5%
Vitamin B2 0.11mg 0.069mg 3%
Choline 9.2mg 2%
Polyunsaturated fat 0.087g 0.366g 2%
Iron 0.4mg 0.56mg 2%
Potassium 6mg 86mg 2%
Calcium 19mg 3mg 2%
Vitamin E 0.17mg 1%
Zinc 0.61mg 0.71mg 1%
Saturated fat 0.016g 0.26g 1%
Monounsaturated fat 0.037g 0.369g 1%
Folate 5µg 9µg 1%
Fats 0.2g 0.97g 1%
Net carbs 0.1g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.002mg 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.009mg 0.099mg 0%
Methionine 0.003mg 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Winter melon
13%
Brown rice
Minerals Daily Need Coverage Score
8%
Winter melon
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food is richer in vitamins?
Brown rice
Brown rice 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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.