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Winter melon vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between winter melon and rye

  • Winter melon has less manganese, fiber, phosphorus, copper, iron, vitamin B5, selenium, vitamin B3, magnesium, and vitamin B1.
  • Rye covers your daily manganese needs 110% more than winter melon.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Rye grain.

Infographic

Winter melon vs Rye 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%
Rye
Rye
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +8400%
Contains more IronIron +557.5%
Contains more CopperCopper +1495.7%
Contains more ZincZinc +334.4%
Contains more PhosphorusPhosphorus +1647.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +4343.1%
Contains more SeleniumSelenium +6850%

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%
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +128.2%
Contains more Vitamin B3Vitamin B3 +967.5%
Contains more Vitamin B5Vitamin B5 +994.7%
Contains more Vitamin B6Vitamin B6 +740%
Contains more FolateFolate +660%
~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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +806.6%
Contains more ProteinProtein +2485%
Contains more FatsFats +715%
Contains more CarbsCarbs +2428.7%
Contains more OtherOther +423.3%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +462.2%
Contains more Poly. FatPolyunsaturated fat +781.6%

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 Rye
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 Rye DV% diff.
Manganese 0.058mg 2.577mg 110%
Fiber 2.9g 15.1g 49%
Phosphorus 19mg 332mg 45%
Copper 0.023mg 0.367mg 38%
Iron 0.4mg 2.63mg 28%
Vitamin B5 0.133mg 1.456mg 26%
Selenium 0.2µg 13.9µg 25%
Vitamin B3 0.4mg 4.27mg 24%
Carbs 3g 75.86g 24%
Magnesium 10mg 110mg 24%
Vitamin B1 0.04mg 0.316mg 23%
Vitamin B6 0.035mg 0.294mg 20%
Protein 0.4g 10.34g 20%
Zinc 0.61mg 2.65mg 19%
Calories 13kcal 338kcal 16%
Potassium 6mg 510mg 15%
Vitamin C 13mg 0mg 14%
Vitamin B2 0.11mg 0.251mg 11%
Folate 5µg 38µg 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Sodium 111mg 2mg 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.087g 0.767g 5%
Fats 0.2g 1.63g 2%
Saturated fat 0.016g 0.197g 1%
Calcium 19mg 24mg 1%
Net carbs 0.1g 60.76g N/A
Sugar 0.98g N/A
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.037g 0.208g 0%
Tryptophan 0.002mg 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.009mg 0.286mg 0%
Methionine 0.003mg 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Rye
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
35%
Rye
Minerals Daily Need Coverage Score
8%
Winter melon
98%
Rye

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.181g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 34)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.