Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Winter melon vs Wakame - In-Depth Nutrition Comparison

Compare

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
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 +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%

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 Wakame
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 Wakame Opinion
Calories 13kcal 45kcal Wakame
Protein 0.4g 3.03g Wakame
Fats 0.2g 0.64g Wakame
Vitamin C 13mg 3mg Winter melon
Net carbs 0.1g 8.64g Wakame
Carbs 3g 9.14g Wakame
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 2.18mg Wakame
Calcium 19mg 150mg Wakame
Potassium 6mg 50mg Wakame
Magnesium 10mg 107mg Wakame
Sugar g 0.65g Winter melon
Fiber 2.9g 0.5g Winter melon
Copper 0.023mg 0.284mg Wakame
Zinc 0.61mg 0.38mg Winter melon
Starch g g
Phosphorus 19mg 80mg Wakame
Sodium 111mg 872mg Winter melon
Vitamin A 0IU 360IU Wakame
Vitamin E mg 1mg Wakame
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.06mg Wakame
Vitamin B2 0.11mg 0.23mg Wakame
Vitamin B3 0.4mg 1.6mg Wakame
Vitamin B5 0.133mg 0.697mg Wakame
Vitamin B6 0.035mg 0.002mg Winter melon
Vitamin B12 0µg 0µg
Vitamin K µg 5.3µg Wakame
Folate 5µg 196µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.016g 0.13g Winter melon
Monounsaturated Fat 0.037g 0.058g Wakame
Polyunsaturated fat 0.087g 0.218g Wakame
Tryptophan 0.002mg 0.035mg Wakame
Threonine mg 0.165mg Wakame
Isoleucine mg 0.087mg Wakame
Leucine mg 0.257mg Wakame
Lysine 0.009mg 0.112mg Wakame
Methionine 0.003mg 0.063mg Wakame
Phenylalanine mg 0.112mg Wakame
Valine mg 0.209mg Wakame
Histidine mg 0.015mg Wakame
Fructose g g

Which food is preferable for your diet?

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

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
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 food.
Protein
2%
Winter melon
18%
Wakame
Carbohydrates
3%
Winter melon
9%
Wakame
Fats
1%
Winter melon
3%
Wakame

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 ($)

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. 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.