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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +440%
Contains more CalciumCalcium +142.1%
Contains more PotassiumPotassium +11816.7%
Contains more IronIron +332.5%
Contains more CopperCopper +1952.2%
Contains more PhosphorusPhosphorus +421.1%
Contains less SodiumSodium -75.7%
Contains more ManganeseManganese +1372.4%
Contains more ZincZinc +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.
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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 CVitamin C +105.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B3Vitamin B3 +82.8%
Contains more Vitamin B5Vitamin B5 +137.6%
Contains more Vitamin B6Vitamin B6 +565.7%
Contains more FolateFolate +660%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +400%
Contains more FatsFats +590%
Contains more CarbsCarbs +825.3%
Contains more OtherOther +136.7%
Contains more WaterWater +41%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +1186.5%
Contains more Poly. FatPolyunsaturated fat +526.4%
Contains less Sat. FatSaturated 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 Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Chestnut Winter melon DV% diff.
Copper 0.472mg 0.023mg 50%
Manganese 0.854mg 0.058mg 35%
Potassium 715mg 6mg 21%
Iron 1.73mg 0.4mg 17%
Vitamin C 26.7mg 13mg 15%
Vitamin B6 0.233mg 0.035mg 15%
Fiber 2.9g 12%
Phosphorus 99mg 19mg 11%
Magnesium 54mg 10mg 10%
Vitamin B1 0.148mg 0.04mg 9%
Folate 38µg 5µg 8%
Carbs 27.76g 3g 8%
Calories 131kcal 13kcal 6%
Vitamin B5 0.316mg 0.133mg 4%
Sodium 27mg 111mg 4%
Zinc 0.25mg 0.61mg 3%
Polyunsaturated fat 0.545g 0.087g 3%
Calcium 46mg 19mg 3%
Protein 2g 0.4g 3%
Fats 1.38g 0.2g 2%
Vitamin B3 0.731mg 0.4mg 2%
Monounsaturated fat 0.476g 0.037g 1%
Saturated fat 0.26g 0.016g 1%
Net carbs 27.76g 0.1g N/A
Vitamin A 1µg 0µg 0%
Selenium 0.2µg 0%
Vitamin B2 0.104mg 0.11mg 0%
Tryptophan 0.022mg 0.002mg 0%
Threonine 0.071mg 0%
Isoleucine 0.079mg 0%
Leucine 0.118mg 0%
Lysine 0.118mg 0.009mg 0%
Methionine 0.047mg 0.003mg 0%
Phenylalanine 0.084mg 0%
Valine 0.112mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
20%
Chestnut
8%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.