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Almonds vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between almonds and winter melon

  • Winter melon contains less copper, manganese, vitamin B2, phosphorus, magnesium, iron, fiber, calcium, zinc, and potassium than almonds.
  • Daily need coverage for copper for almonds is 112% higher.
  • Winter melon has 122 times less potassium than almonds. Almonds have 733mg of potassium, while winter melon has 6mg.

Food types used in this article are Nuts, almonds and Waxgourd, (chinese preserving melon), raw.

Infographic

Almonds vs Winter melon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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%
Contains more MagnesiumMagnesium +2600%
Contains more CalciumCalcium +1315.8%
Contains more PotassiumPotassium +12116.7%
Contains more IronIron +827.5%
Contains more CopperCopper +4382.6%
Contains more ZincZinc +411.5%
Contains more PhosphorusPhosphorus +2431.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +3656.9%
Contains more SeleniumSelenium +1950%

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +412.5%
Contains more Vitamin B2Vitamin B2 +934.5%
Contains more Vitamin B3Vitamin B3 +804.5%
Contains more Vitamin B5Vitamin B5 +254.1%
Contains more Vitamin B6Vitamin B6 +291.4%
Contains more FolateFolate +780%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5187.5%
Contains more FatsFats +24865%
Contains more CarbsCarbs +618.3%
Contains more OtherOther +886.7%
Contains more WaterWater +2079.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +85173%
Contains more Poly. FatPolyunsaturated fat +14071.3%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Winter melon
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 Almonds Winter melon DV% diff.
Vitamin E 25.63mg 171%
Copper 1.031mg 0.023mg 112%
Manganese 2.179mg 0.058mg 92%
Polyunsaturated fat 12.329g 0.087g 82%
Monounsaturated fat 31.551g 0.037g 79%
Vitamin B2 1.138mg 0.11mg 79%
Fats 49.93g 0.2g 77%
Phosphorus 481mg 19mg 66%
Magnesium 270mg 10mg 62%
Protein 21.15g 0.4g 42%
Iron 3.71mg 0.4mg 41%
Fiber 12.5g 2.9g 38%
Calories 579kcal 13kcal 28%
Calcium 269mg 19mg 25%
Zinc 3.12mg 0.61mg 23%
Potassium 733mg 6mg 21%
Vitamin B3 3.618mg 0.4mg 20%
Saturated fat 3.802g 0.016g 17%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.205mg 0.04mg 14%
Folate 44µg 5µg 10%
Choline 52.1mg 9%
Vitamin B6 0.137mg 0.035mg 8%
Selenium 4.1µg 0.2µg 7%
Vitamin B5 0.471mg 0.133mg 7%
Carbs 21.55g 3g 6%
Sodium 1mg 111mg 5%
Net carbs 9.05g 0.1g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.002mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0.009mg 0%
Methionine 0.157mg 0.003mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
78%
Almonds
8%
Winter melon
Minerals Daily Need Coverage Score
142%
Almonds
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 3.786g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 110mg)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.