Winter melon vs. Spirulina — In-Depth Nutrition Comparison
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How are winter melon and spirulina different?
- Winter melon is higher in vitamin C and fiber; however, spirulina is richer in copper, iron, vitamin B2, vitamin B1, and manganese.
- Daily need coverage for copper for spirulina is 64% higher.
- Winter melon contains 14 times more vitamin C than spirulina. While winter melon contains 13mg of vitamin C, spirulina contains only 0.9mg.
Waxgourd, (chinese preserving melon), raw and Seaweed, spirulina, raw are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +58.3% |
| Contains more ZincZinc | +205% |
| Contains more PhosphorusPhosphorus | +72.7% |
| Contains more MagnesiumMagnesium | +90% |
| Contains more PotassiumPotassium | +2016.7% |
| Contains more IronIron | +597.5% |
| Contains more CopperCopper | +2495.7% |
| Contains less SodiumSodium | -11.7% |
| Contains more ManganeseManganese | +220.7% |
| 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.
| Contains more Vitamin CVitamin C | +1344.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +455% |
| Contains more Vitamin B2Vitamin B2 | +210.9% |
| Contains more Vitamin B3Vitamin B3 | +199% |
| Contains more Vitamin B5Vitamin B5 | +144.4% |
| Contains more FolateFolate | +80% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
5.92 g
Fats:
0.39 g
Carbs:
2.42 g
Water:
90.67 g
Other:
0.6 g
| Contains more CarbsCarbs | +24% |
| Contains more ProteinProtein | +1380% |
| Contains more FatsFats | +95% |
| Contains more OtherOther | +100% |
~equal in
Water
~90.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.135 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.106 g
| Contains less Sat. FatSaturated fat | -88.1% |
| Contains more Poly. FatPolyunsaturated fat | +21.8% |
~equal in
Monounsaturated fat
~0.034g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.023mg | 0.597mg | 64% |
| Iron | 0.4mg | 2.79mg | 30% |
| Vitamin B2 | 0.11mg | 0.342mg | 18% |
| Vitamin B1 | 0.04mg | 0.222mg | 15% |
| Vitamin C | 13mg | 0.9mg | 13% |
| Protein | 0.4g | 5.92g | 11% |
| Fiber | 2.9g | 0.4g | 10% |
| Manganese | 0.058mg | 0.186mg | 6% |
| Vitamin B3 | 0.4mg | 1.196mg | 5% |
| Potassium | 6mg | 127mg | 4% |
| Vitamin B5 | 0.133mg | 0.325mg | 4% |
| Zinc | 0.61mg | 0.2mg | 4% |
| Vitamin E | 0.49mg | 3% | |
| Magnesium | 10mg | 19mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Choline | 6.5mg | 1% | |
| Folate | 5µg | 9µg | 1% |
| Saturated fat | 0.016g | 0.135g | 1% |
| Calories | 13kcal | 26kcal | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Sodium | 111mg | 98mg | 1% |
| Phosphorus | 19mg | 11mg | 1% |
| Calcium | 19mg | 12mg | 1% |
| Fats | 0.2g | 0.39g | 0% |
| Carbs | 3g | 2.42g | 0% |
| Net carbs | 0.1g | 2.02g | N/A |
| Sugar | 0.3g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B6 | 0.035mg | 0.034mg | 0% |
| Monounsaturated fat | 0.037g | 0.034g | 0% |
| Polyunsaturated fat | 0.087g | 0.106g | 0% |
| Tryptophan | 0.002mg | 0.096mg | 0% |
| Threonine | 0.306mg | 0% | |
| Isoleucine | 0.331mg | 0% | |
| Leucine | 0.509mg | 0% | |
| Lysine | 0.009mg | 0.312mg | 0% |
| Methionine | 0.003mg | 0.118mg | 0% |
| Phenylalanine | 0.286mg | 0% | |
| Valine | 0.362mg | 0% | |
| Histidine | 0.112mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
8%
17%
Minerals Daily Need Coverage Score
8%
38%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.119g)
Which food contains less Sodium?
Spirulina contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Spirulina 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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.