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Winter melon vs Wakame - In-Depth Nutrition Comparison

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Important differences between Winter melon and Wakame

  • Winter melon has more Vitamin C and Fiber, however Wakame has more Manganese, Folate, Copper, Magnesium, Iron, Calcium and Vitamin B5.
  • Wakame's daily need coverage for Manganese is 58% more.
  • Winter melon has 6 times more Fiber than Wakame. Winter melon has 2.9g of Fiber, while Wakame has 0.5g.
  • Winter melon is lower in Sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Seaweed, wakame, raw.

Infographic

Winter melon vs Wakame 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
:
6
Wakame
Contains more Zinc +60.5%
Contains less Sodium -87.3%
Contains more Iron +445%
Contains more Calcium +689.5%
Contains more Potassium +733.3%
Contains more Magnesium +970%
Contains more Copper +1134.8%
Contains more Phosphorus +321.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Zinc +60.5%
Contains less Sodium -87.3%
Contains more Iron +445%
Contains more Calcium +689.5%
Contains more Potassium +733.3%
Contains more Magnesium +970%
Contains more Copper +1134.8%
Contains more Phosphorus +321.1%

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
:
8
Wakame
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%
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% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +333.3%
Contains more Vitamin B6 +1650%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +424.1%
Contains more Folate +3820%

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
29
Wakame
Mineral Summary Score
9
Winter melon
58
Wakame

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
18%
Wakame
Carbohydrates
3%
Winter melon
9%
Wakame
Fats
1%
Winter melon
3%
Wakame

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 Wakame
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 Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 0.65g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 761mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.114g)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame 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 Wakame Opinion
Calories 13 45 Wakame
Protein 0.4 3.03 Wakame
Fats 0.2 0.64 Wakame
Vitamin C 13 3 Winter melon
Carbs 3 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 2.18 Wakame
Calcium 19 150 Wakame
Potassium 6 50 Wakame
Magnesium 10 107 Wakame
Sugars 0.65 Winter melon
Fiber 2.9 0.5 Winter melon
Copper 0.023 0.284 Wakame
Zinc 0.61 0.38 Winter melon
Starch
Phosphorus 19 80 Wakame
Sodium 111 872 Winter melon
Vitamin A 0 360 Wakame
Vitamin E 1 Wakame
Vitamin D 0 0
Vitamin B1 0.04 0.06 Wakame
Vitamin B2 0.11 0.23 Wakame
Vitamin B3 0.4 1.6 Wakame
Vitamin B5 0.133 0.697 Wakame
Vitamin B6 0.035 0.002 Winter melon
Vitamin B12 0 0
Vitamin K 5.3 Wakame
Folate 5 196 Wakame
Trans Fat 0 0
Saturated Fat 0.016 0.13 Winter melon
Monounsaturated Fat 0.037 0.058 Wakame
Polyunsaturated fat 0.087 0.218 Wakame
Tryptophan 0.002 0.035 Wakame
Threonine 0.165 Wakame
Isoleucine 0.087 Wakame
Leucine 0.257 Wakame
Lysine 0.009 0.112 Wakame
Methionine 0.003 0.063 Wakame
Phenylalanine 0.112 Wakame
Valine 0.209 Wakame
Histidine 0.015 Wakame
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.