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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter melon
Winter melon
1
:
9
Seaweed
Seaweed
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%
Contains more Manganese +244.8%
Contains more Selenium +250%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
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%
Contains more Manganese +244.8%
Contains more Selenium +250%

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
2
:
8
Seaweed
Seaweed
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%
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%
Seaweed
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Seaweed
Seaweed
Contains more Water +17.8%
Contains more Protein +320%
Contains more Fats +180%
Contains more Carbs +219%
Contains more Other +2103.3%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +17.8%
Contains more Protein +320%
Contains more Fats +180%
Contains more Carbs +219%
Contains more Other +2103.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +164.9%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -93.5%
Contains more Polyunsaturated fat +85.1%
Contains more Monounsaturated Fat +164.9%

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 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
Sugar 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
Manganese 0.058mg 0.2mg Seaweed
Selenium 0.2µg 0.7µg Seaweed
Vitamin A 0IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 0.87mg Seaweed
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 K 66µg Seaweed
Tryptophan 0.002mg 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.009mg 0.082mg Seaweed
Methionine 0.003mg 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.016g 0.247g Winter melon
Omega-3 - EPA 0.004g Seaweed
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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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
36%
Seaweed
Minerals Daily Need Coverage Score
8%
Winter melon
41%
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.