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  6. Winter melon vs. Seaweed

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 for 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains less SodiumSodium -52.4%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +784.2%
Contains more PotassiumPotassium +1383.3%
Contains more IronIron +612.5%
Contains more CopperCopper +465.2%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +121.1%
Contains more ManganeseManganese +244.8%
Contains more SeleniumSelenium +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.
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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B6Vitamin B6 +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +382.7%
Contains more FolateFolate +3500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 5µg 180µg 44%
Iron 0.4mg 2.85mg 31%
Magnesium 10mg 121mg 26%
Calcium 19mg 168mg 15%
Copper 0.023mg 0.13mg 12%
Vitamin C 13mg 3mg 11%
Vitamin B5 0.133mg 0.642mg 10%
Fiber 2.9g 1.3g 6%
Manganese 0.058mg 0.2mg 6%
Vitamin E 0.87mg 6%
Zinc 0.61mg 1.23mg 6%
Sodium 111mg 233mg 5%
Protein 0.4g 1.68g 3%
Vitamin B6 0.035mg 0.002mg 3%
Vitamin B2 0.11mg 0.15mg 3%
Phosphorus 19mg 42mg 3%
Potassium 6mg 89mg 2%
Carbs 3g 9.57g 2%
Choline 12.8mg 2%
Calories 13kcal 43kcal 2%
Saturated fat 0.016g 0.247g 1%
Vitamin B1 0.04mg 0.05mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin A 0µg 6µg 1%
Fats 0.2g 0.56g 1%
Net carbs 0.1g 8.27g N/A
Sugar 0.6g N/A
Vitamin B3 0.4mg 0.47mg 0%
Monounsaturated fat 0.037g 0.098g 0%
Polyunsaturated fat 0.087g 0.047g 0%
Tryptophan 0.002mg 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.009mg 0.082mg 0%
Methionine 0.003mg 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0.004g N/A

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
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 WaterWater +17.8%
Contains more ProteinProtein +320%
Contains more FatsFats +180%
Contains more CarbsCarbs +219%
Contains more OtherOther +2103.3%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Poly. FatPolyunsaturated fat +85.1%
Contains more Mono. FatMonounsaturated fat +164.9%

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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. 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.