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Winter melon vs Seaweed - In-Depth Nutrition Comparison

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How are Winter melon and Seaweed different?

  • Winter melon is richer in Vitamin C, and Fiber, while Seaweed is higher in Folate, Iron, Magnesium, Calcium, Copper, Vitamin B5, Manganese, and Zinc.
  • Seaweed covers your daily need of Folate 44% more than Winter melon.
  • Winter melon contains 4 times more Vitamin C than Seaweed. Winter melon contains 13mg of Vitamin C, while Seaweed contains 3mg.

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

Infographic

Winter melon vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -52.4%
Contains more Calcium +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains less Sodium -52.4%
Contains more Calcium +784.2%
Contains more Iron +612.5%
Contains more Magnesium +1110%
Contains more Phosphorus +121.1%
Contains more Potassium +1383.3%
Contains more Zinc +101.6%
Contains more Copper +465.2%

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 C +333.3%
Contains more Vitamin B6 +1650%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +3500%

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 Seaweed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Seaweed Opinion
Net carbs 0.1g 8.27g Seaweed
Protein 0.4g 1.68g Seaweed
Fats 0.2g 0.56g Seaweed
Carbs 3g 9.57g Seaweed
Calories 13kcal 43kcal Seaweed
Starch g g
Fructose g g
Sugar g 0.6g Winter melon
Fiber 2.9g 1.3g Winter melon
Calcium 19mg 168mg Seaweed
Iron 0.4mg 2.85mg Seaweed
Magnesium 10mg 121mg Seaweed
Phosphorus 19mg 42mg Seaweed
Potassium 6mg 89mg Seaweed
Sodium 111mg 233mg Winter melon
Zinc 0.61mg 1.23mg Seaweed
Copper 0.023mg 0.13mg Seaweed
Vitamin A 0IU 116IU Seaweed
Vitamin E mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 3mg Winter melon
Vitamin B1 0.04mg 0.05mg Seaweed
Vitamin B2 0.11mg 0.15mg Seaweed
Vitamin B3 0.4mg 0.47mg Seaweed
Vitamin B5 0.133mg 0.642mg Seaweed
Vitamin B6 0.035mg 0.002mg Winter melon
Folate 5µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K µg 66µg Seaweed
Tryptophan 0.002mg 0.048mg Seaweed
Threonine mg 0.055mg Seaweed
Isoleucine mg 0.076mg Seaweed
Leucine mg 0.083mg Seaweed
Lysine 0.009mg 0.082mg Seaweed
Methionine 0.003mg 0.025mg Seaweed
Phenylalanine mg 0.043mg Seaweed
Valine mg 0.072mg Seaweed
Histidine mg 0.024mg Seaweed
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.247g Winter melon
Monounsaturated Fat 0.037g 0.098g Seaweed
Polyunsaturated fat 0.087g 0.047g Winter melon

Which food is preferable for your diet?

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

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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
36
Seaweed
Mineral Summary Score
9
Winter melon
47
Seaweed

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
10%
Seaweed
Carbohydrates
3%
Winter melon
10%
Seaweed
Fats
1%
Winter melon
3%
Seaweed

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 122mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.231g)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food is richer in vitamins?
Seaweed
Seaweed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.