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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +154.2%
Contains more Calcium +126.3%
Contains more Potassium +4983.3%
Contains more Magnesium +100%
Contains more Copper +39.1%
Contains more Phosphorus +178.9%
Contains less Sodium -89.2%
Equal in Iron - 0.44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Zinc +154.2%
Contains more Calcium +126.3%
Contains more Potassium +4983.3%
Contains more Magnesium +100%
Contains more Copper +39.1%
Contains more Phosphorus +178.9%
Contains less Sodium -89.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +175%
Contains more Vitamin C +92.3%
Contains more Vitamin A +∞%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Contains more Vitamin B2 +175%
Contains more Vitamin C +92.3%
Contains more Vitamin A +∞%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 13kcal 37kcal Rutabagas
Protein 0.4g 1.08g Rutabagas
Fats 0.2g 0.16g Winter melon
Vitamin C 13mg 25mg Rutabagas
Net carbs 0.1g 6.32g Rutabagas
Carbs 3g 8.62g Rutabagas
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.44mg Rutabagas
Calcium 19mg 43mg Rutabagas
Potassium 6mg 305mg Rutabagas
Magnesium 10mg 20mg Rutabagas
Sugar g 4.46g Winter melon
Fiber 2.9g 2.3g Winter melon
Copper 0.023mg 0.032mg Rutabagas
Zinc 0.61mg 0.24mg Winter melon
Starch g 0.4g Rutabagas
Phosphorus 19mg 53mg Rutabagas
Sodium 111mg 12mg Rutabagas
Vitamin A 0IU 2IU Rutabagas
Vitamin E mg 0.3mg Rutabagas
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Rutabagas
Folate 5µg 21µg Rutabagas
Trans Fat 0g 0g
Saturated Fat 0.016g 0.027g Winter melon
Monounsaturated Fat 0.037g 0.025g Winter melon
Polyunsaturated fat 0.087g 0.088g Rutabagas
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g 1.61g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
15
Rutabagas
Mineral Summary Score
9
Winter melon
14
Rutabagas

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
6%
Rutabagas
Carbohydrates
3%
Winter melon
9%
Rutabagas
Fats
1%
Winter melon
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.