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  6. Winter melon vs. Rutabagas

Winter melon vs. Rutabagas — In-Depth Nutrition Comparison

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How are Winter melon and Rutabagas different?

  • Winter melon is richer in Vitamin B2, while Rutabagas are higher in Vitamin C, and Potassium.
  • Rutabagas covers your daily need of Vitamin C 13% more than Winter melon.
  • Winter melon contains 9 times more Sodium than Rutabagas. Winter melon contains 111mg of Sodium, while Rutabagas contain 12mg.

Waxgourd, (chinese preserving melon), raw and Rutabagas, raw types were used in this article.

Infographic

Winter melon vs Rutabagas 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
Rutabagas
Rutabagas
Contains more Zinc +154.2%
Contains more Calcium +126.3%
Contains more Magnesium +100%
Contains more Phosphorus +178.9%
Contains more Potassium +4983.3%
Contains less Sodium -89.2%
Contains more Copper +39.1%
Contains more Manganese +125.9%
Contains more Selenium +250%
Equal in Iron - 0.44
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Zinc +154.2%
Contains more Calcium +126.3%
Contains more Magnesium +100%
Contains more Phosphorus +178.9%
Contains more Potassium +4983.3%
Contains less Sodium -89.2%
Contains more Copper +39.1%
Contains more Manganese +125.9%
Contains more Selenium +250%
Equal in Iron - 0.44

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
1
:
9
Rutabagas
Rutabagas
Contains more Vitamin B2 +175%
Contains more Vitamin A +∞%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +320%
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin B2 +175%
Contains more Vitamin A +∞%
Contains more Vitamin C +92.3%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +20.3%
Contains more Vitamin B6 +185.7%
Contains more Folate +320%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Rutabagas
Rutabagas
Contains more Fats +25%
Contains more Protein +170%
Contains more Carbs +187.3%
Contains more Other +136.7%
Equal in Water - 89.43
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Fats +25%
Contains more Protein +170%
Contains more Carbs +187.3%
Contains more Other +136.7%
Equal in Water - 89.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Rutabagas
Rutabagas
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -40.7%
Contains more Monounsaturated Fat +48%
Equal in Polyunsaturated fat - 0.088

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 Rutabagas
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 Rutabagas Opinion
Net carbs 0.1g 6.32g Rutabagas
Protein 0.4g 1.08g Rutabagas
Fats 0.2g 0.16g Winter melon
Carbs 3g 8.62g Rutabagas
Calories 13kcal 37kcal Rutabagas
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g Winter melon
Fiber 2.9g 2.3g Winter melon
Calcium 19mg 43mg Rutabagas
Iron 0.4mg 0.44mg Rutabagas
Magnesium 10mg 20mg Rutabagas
Phosphorus 19mg 53mg Rutabagas
Potassium 6mg 305mg Rutabagas
Sodium 111mg 12mg Rutabagas
Zinc 0.61mg 0.24mg Winter melon
Copper 0.023mg 0.032mg Rutabagas
Manganese 0.058mg 0.131mg Rutabagas
Selenium 0.2µg 0.7µg Rutabagas
Vitamin A 0IU 2IU Rutabagas
Vitamin E 0.3mg Rutabagas
Vitamin C 13mg 25mg Rutabagas
Vitamin B1 0.04mg 0.09mg Rutabagas
Vitamin B2 0.11mg 0.04mg Winter melon
Vitamin B3 0.4mg 0.7mg Rutabagas
Vitamin B5 0.133mg 0.16mg Rutabagas
Vitamin B6 0.035mg 0.1mg Rutabagas
Folate 5µg 21µg Rutabagas
Vitamin K 0.3µg Rutabagas
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 0.025g Winter melon
Polyunsaturated fat 0.087g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
8%
Winter melon
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.46g)
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 - 72)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.5)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Rutabagas
Rutabagas is relatively richer in minerals
Which food is richer in vitamins?
Rutabagas
Rutabagas 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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.