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Millet raw vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between millet raw and winter melon

  • Winter melon contains less copper, manganese, phosphorus, iron, vitamin B1, vitamin B3, vitamin B6, magnesium, fiber, and folate than millet raw.
  • Daily need coverage for copper for millet raw is 81% higher.
  • Winter melon has 28 times less manganese than millet raw. Millet raw has 1.632mg of manganese, while winter melon has 0.058mg.

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

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +1040%
Contains more PotassiumPotassium +3150%
Contains more IronIron +652.5%
Contains more CopperCopper +3160.9%
Contains more ZincZinc +175.4%
Contains more PhosphorusPhosphorus +1400%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +2713.8%
Contains more SeleniumSelenium +1250%
Contains more CalciumCalcium +137.5%

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +952.5%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +537.6%
Contains more Vitamin B6Vitamin B6 +997.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +2655%
Contains more FatsFats +2010%
Contains more CarbsCarbs +2328.3%
Contains more OtherOther +980%
Contains more WaterWater +1008.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +1989.2%
Contains more Poly. FatPolyunsaturated fat +2352.9%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw 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 Millet raw Winter melon DV% diff.
Copper 0.75mg 0.023mg 81%
Manganese 1.632mg 0.058mg 68%
Phosphorus 285mg 19mg 38%
Iron 3.01mg 0.4mg 33%
Vitamin B1 0.421mg 0.04mg 32%
Vitamin B6 0.384mg 0.035mg 27%
Vitamin B3 4.72mg 0.4mg 27%
Magnesium 114mg 10mg 25%
Carbs 72.85g 3g 23%
Fiber 8.5g 2.9g 22%
Protein 11.02g 0.4g 21%
Folate 85µg 5µg 20%
Calories 378kcal 13kcal 18%
Vitamin C 0mg 13mg 14%
Polyunsaturated fat 2.134g 0.087g 14%
Vitamin B2 0.29mg 0.11mg 14%
Vitamin B5 0.848mg 0.133mg 14%
Zinc 1.68mg 0.61mg 10%
Potassium 195mg 6mg 6%
Fats 4.22g 0.2g 6%
Selenium 2.7µg 0.2µg 5%
Sodium 5mg 111mg 5%
Saturated fat 0.723g 0.016g 3%
Monounsaturated fat 0.773g 0.037g 2%
Vitamin K 0.9µg 1%
Calcium 8mg 19mg 1%
Net carbs 64.35g 0.1g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.119mg 0.002mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0.009mg 0%
Methionine 0.221mg 0.003mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Which food is preferable for your diet?

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

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
36%
Millet raw
8%
Winter melon
Minerals Daily Need Coverage Score
86%
Millet raw
8%
Winter melon

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.707g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 71)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Millet raw
Millet raw contains less Sodium (difference - 106mg)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is richer in vitamins?
Millet raw
Millet raw 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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.