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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
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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 less Sodium -52.4%
Contains more Iron +612.5%
Contains more Calcium +784.2%
Contains more Potassium +1383.3%
Contains more Magnesium +1110%
Contains more Copper +465.2%
Contains more Zinc +101.6%
Contains more Phosphorus +121.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains less Sodium -52.4%
Contains more Iron +612.5%
Contains more Calcium +784.2%
Contains more Potassium +1383.3%
Contains more Magnesium +1110%
Contains more Copper +465.2%
Contains more Zinc +101.6%
Contains more Phosphorus +121.1%

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 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 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
2%
Winter melon
10%
Seaweed
Carbohydrates
3%
Winter melon
10%
Seaweed
Fats
1%
Winter melon
3%
Seaweed

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Seaweed Opinion
Calories 13 43 Seaweed
Protein 0.4 1.68 Seaweed
Fats 0.2 0.56 Seaweed
Vitamin C 13 3 Winter melon
Carbs 3 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 2.85 Seaweed
Calcium 19 168 Seaweed
Potassium 6 89 Seaweed
Magnesium 10 121 Seaweed
Sugars 0.6 Winter melon
Fiber 2.9 1.3 Winter melon
Copper 0.023 0.13 Seaweed
Zinc 0.61 1.23 Seaweed
Starch
Phosphorus 19 42 Seaweed
Sodium 111 233 Winter melon
Vitamin A 0 116 Seaweed
Vitamin E 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.04 0.05 Seaweed
Vitamin B2 0.11 0.15 Seaweed
Vitamin B3 0.4 0.47 Seaweed
Vitamin B5 0.133 0.642 Seaweed
Vitamin B6 0.035 0.002 Winter melon
Vitamin B12 0 0
Vitamin K 66 Seaweed
Folate 5 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.016 0.247 Winter melon
Monounsaturated Fat 0.037 0.098 Seaweed
Polyunsaturated fat 0.087 0.047 Winter melon
Tryptophan 0.002 0.048 Seaweed
Threonine 0.055 Seaweed
Isoleucine 0.076 Seaweed
Leucine 0.083 Seaweed
Lysine 0.009 0.082 Seaweed
Methionine 0.003 0.025 Seaweed
Phenylalanine 0.043 Seaweed
Valine 0.072 Seaweed
Histidine 0.024 Seaweed
Fructose

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 of 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.