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Winter melon vs Vegetable - In-Depth Nutrition Comparison

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What are the differences between Winter melon and Vegetable?

  • Winter melon is higher in Vitamin C, yet Vegetable is higher in Vitamin A RAE, Manganese, Copper, Fiber, and Iron.
  • Vegetable's daily need coverage for Vitamin A RAE is 24% more.
  • Winter melon has 4 times more Vitamin C than Vegetable. While Winter melon has 13mg of Vitamin C, Vegetable has only 3.2mg.

We used Waxgourd, (chinese preserving melon), raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Winter melon vs Vegetable 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 more Zinc +24.5%
Contains more Calcium +31.6%
Contains more Iron +105%
Contains more Magnesium +120%
Contains more Phosphorus +168.4%
Contains more Potassium +2716.7%
Contains less Sodium -68.5%
Contains more Copper +260.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Zinc +24.5%
Contains more Calcium +31.6%
Contains more Iron +105%
Contains more Magnesium +120%
Contains more Phosphorus +168.4%
Contains more Potassium +2716.7%
Contains less Sodium -68.5%
Contains more Copper +260.9%

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 +306.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +111.4%
Contains more Folate +280%
Equal in Vitamin B2 - 0.12
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 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +306.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B3 +112.8%
Contains more Vitamin B5 +13.5%
Contains more Vitamin B6 +111.4%
Contains more Folate +280%
Equal in Vitamin B2 - 0.12

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

All nutrients comparison - raw data values

Nutrient Winter melon Vegetable Opinion
Net carbs 0.1g 8.69g Vegetable
Protein 0.4g 2.86g Vegetable
Fats 0.2g 0.15g Winter melon
Carbs 3g 13.09g Vegetable
Calories 13kcal 65kcal Vegetable
Starch g g
Fructose g g
Sugar g 3.12g Winter melon
Fiber 2.9g 4.4g Vegetable
Calcium 19mg 25mg Vegetable
Iron 0.4mg 0.82mg Vegetable
Magnesium 10mg 22mg Vegetable
Phosphorus 19mg 51mg Vegetable
Potassium 6mg 169mg Vegetable
Sodium 111mg 35mg Vegetable
Zinc 0.61mg 0.49mg Winter melon
Copper 0.023mg 0.083mg Vegetable
Vitamin A 0IU 4277IU Vegetable
Vitamin E mg 0.38mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 3.2mg Winter melon
Vitamin B1 0.04mg 0.071mg Vegetable
Vitamin B2 0.11mg 0.12mg Vegetable
Vitamin B3 0.4mg 0.851mg Vegetable
Vitamin B5 0.133mg 0.151mg Vegetable
Vitamin B6 0.035mg 0.074mg Vegetable
Folate 5µg 19µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K µg 23.5µg Vegetable
Tryptophan 0.002mg 0.029mg Vegetable
Threonine mg 0.115mg Vegetable
Isoleucine mg 0.139mg Vegetable
Leucine mg 0.19mg Vegetable
Lysine 0.009mg 0.17mg Vegetable
Methionine 0.003mg 0.034mg Vegetable
Phenylalanine mg 0.12mg Vegetable
Valine mg 0.149mg Vegetable
Histidine mg 0.073mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.031g Winter melon
Monounsaturated Fat 0.037g 0.01g Winter melon
Polyunsaturated fat 0.087g 0.072g Winter melon

Which food is preferable for your diet?

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

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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
Vegetable
Mineral Summary Score
9
Winter melon
17
Vegetable

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
17%
Vegetable
Carbohydrates
3%
Winter melon
13%
Vegetable
Fats
1%
Winter melon
1%
Vegetable

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 66)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 76mg)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.