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  6. Black gram vs. Winter melon

Black gram vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between black gram and winter melon?

  • Winter melon has less copper, iron, manganese, fiber, magnesium, folate, phosphorus, potassium, zinc, and vitamin B1 than black gram.
  • Black gram's daily need coverage for copper is 106% higher.
  • Black gram has 164 times more potassium than winter melon. Black gram has 983mg of potassium, while winter melon has 6mg.

We used Mungo beans, mature seeds, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Black gram vs Winter melon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +2570%
Contains more CalciumCalcium +626.3%
Contains more PotassiumPotassium +16283.3%
Contains more IronIron +1792.5%
Contains more CopperCopper +4165.2%
Contains more ZincZinc +449.2%
Contains more PhosphorusPhosphorus +1894.7%
Contains less SodiumSodium -65.8%
Contains more ManganeseManganese +2532.8%
Contains more SeleniumSelenium +4000%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +582.5%
Contains more Vitamin B2Vitamin B2 +130.9%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +581.2%
Contains more Vitamin B6Vitamin B6 +702.9%
Contains more FolateFolate +4220%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Winter melon DV% diff.
Copper 0.981mg 0.023mg 106%
Iron 7.57mg 0.4mg 90%
Manganese 1.527mg 0.058mg 64%
Fiber 18.3g 2.9g 62%
Magnesium 267mg 10mg 61%
Folate 216µg 5µg 53%
Phosphorus 379mg 19mg 51%
Protein 25.21g 0.4g 50%
Potassium 983mg 6mg 29%
Zinc 3.35mg 0.61mg 25%
Vitamin B1 0.273mg 0.04mg 19%
Vitamin B6 0.281mg 0.035mg 19%
Carbs 58.99g 3g 19%
Calories 341kcal 13kcal 16%
Selenium 8.2µg 0.2µg 15%
Vitamin B5 0.906mg 0.133mg 15%
Vitamin C 0mg 13mg 14%
Calcium 138mg 19mg 12%
Vitamin B2 0.254mg 0.11mg 11%
Polyunsaturated fat 1.071g 0.087g 7%
Vitamin B3 1.447mg 0.4mg 7%
Sodium 38mg 111mg 3%
Fats 1.64g 0.2g 2%
Net carbs 40.69g 0.1g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.016g 0%
Monounsaturated fat 0.085g 0.037g 0%
Tryptophan 0.263mg 0.002mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0.009mg 0%
Methionine 0.367mg 0.003mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +6202.5%
Contains more FatsFats +720%
Contains more CarbsCarbs +1866.3%
Contains more OtherOther +1020%
Contains more WaterWater +789.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +129.7%
Contains more Poly. FatPolyunsaturated fat +1131%
Contains less Sat. FatSaturated fat -86%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.