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  6. Chestnut vs. Winter melon

Chestnut vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Chestnut and Winter melon

  • Winter melon contains less Copper, Manganese, Potassium, Iron, Vitamin B6, Vitamin C, Phosphorus, Magnesium, Vitamin B1, and Folate than Chestnut.
  • Daily need coverage for Copper from Chestnut is 50% higher.
  • Winter melon has 119 times less Potassium than Chestnut. Chestnut has 715mg of Potassium, while Winter melon has 6mg.

Food types used in this article are Nuts, chestnuts, european, boiled and steamed and Waxgourd, (chinese preserving melon), raw.

Infographic

Chestnut 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.
Chestnut
Chestnut
8
:
2
Winter melon
Winter melon
Contains more Calcium +142.1%
Contains more Iron +332.5%
Contains more Magnesium +440%
Contains more Phosphorus +421.1%
Contains more Potassium +11816.7%
Contains less Sodium -75.7%
Contains more Copper +1952.2%
Contains more Manganese +1372.4%
Contains more Zinc +144%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +142.1%
Contains more Iron +332.5%
Contains more Magnesium +440%
Contains more Phosphorus +421.1%
Contains more Potassium +11816.7%
Contains less Sodium -75.7%
Contains more Copper +1952.2%
Contains more Manganese +1372.4%
Contains more Zinc +144%

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.
Chestnut
Chestnut
7
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +105.4%
Contains more Vitamin B1 +270%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B5 +137.6%
Contains more Vitamin B6 +565.7%
Contains more Folate +660%
Equal in Vitamin B2 - 0.11
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Winter melon
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.4%
Contains more Vitamin B1 +270%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B5 +137.6%
Contains more Vitamin B6 +565.7%
Contains more Folate +660%
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
4
:
1
Winter melon
Winter melon
Contains more Protein +400%
Contains more Fats +590%
Contains more Carbs +825.3%
Contains more Other +136.7%
Contains more Water +41%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +400%
Contains more Fats +590%
Contains more Carbs +825.3%
Contains more Other +136.7%
Contains more Water +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +1186.5%
Contains more Polyunsaturated fat +526.4%
Contains less Saturated Fat -93.8%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +1186.5%
Contains more Polyunsaturated fat +526.4%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chestnut Winter melon
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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chestnut Winter melon Opinion
Net carbs 27.76g 0.1g Chestnut
Protein 2g 0.4g Chestnut
Fats 1.38g 0.2g Chestnut
Carbs 27.76g 3g Chestnut
Calories 131kcal 13kcal Chestnut
Fiber 2.9g Winter melon
Calcium 46mg 19mg Chestnut
Iron 1.73mg 0.4mg Chestnut
Magnesium 54mg 10mg Chestnut
Phosphorus 99mg 19mg Chestnut
Potassium 715mg 6mg Chestnut
Sodium 27mg 111mg Chestnut
Zinc 0.25mg 0.61mg Winter melon
Copper 0.472mg 0.023mg Chestnut
Manganese 0.854mg 0.058mg Chestnut
Selenium 0.2µg Winter melon
Vitamin A 17IU 0IU Chestnut
Vitamin A RAE 1µg 0µg Chestnut
Vitamin C 26.7mg 13mg Chestnut
Vitamin B1 0.148mg 0.04mg Chestnut
Vitamin B2 0.104mg 0.11mg Winter melon
Vitamin B3 0.731mg 0.4mg Chestnut
Vitamin B5 0.316mg 0.133mg Chestnut
Vitamin B6 0.233mg 0.035mg Chestnut
Folate 38µg 5µg Chestnut
Tryptophan 0.022mg 0.002mg Chestnut
Threonine 0.071mg Chestnut
Isoleucine 0.079mg Chestnut
Leucine 0.118mg Chestnut
Lysine 0.118mg 0.009mg Chestnut
Methionine 0.047mg 0.003mg Chestnut
Phenylalanine 0.084mg Chestnut
Valine 0.112mg Chestnut
Histidine 0.055mg Chestnut
Saturated Fat 0.26g 0.016g Winter melon
Monounsaturated Fat 0.476g 0.037g Chestnut
Polyunsaturated fat 0.545g 0.087g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Chestnut
9%
Winter melon
Minerals Daily Need Coverage Score
50%
Chestnut
8%
Winter melon

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.244g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 54)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food is richer in vitamins?
Chestnut
Chestnut is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.