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  6. Mixed nuts vs. Winter melon

Mixed nuts vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between mixed nuts and winter melon

  • The amount of copper, manganese, phosphorus, selenium, magnesium, vitamin B3, iron, zinc, and vitamin B6 in mixed nuts is higher than in winter melon.
  • Mixed nuts cover your daily copper needs 98% more than winter melon.
  • Winter melon has 544 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while winter melon has 0.016g.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Waxgourd, (chinese preserving melon), raw.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +2190%
Contains more CalciumCalcium +515.8%
Contains more PotassiumPotassium +10433.3%
Contains more IronIron +552.5%
Contains more CopperCopper +3843.5%
Contains more ZincZinc +450.8%
Contains more PhosphorusPhosphorus +2300%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +3417.2%
Contains more SeleniumSelenium +16850%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 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 +372.5%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +1827.3%
Contains more Vitamin B5Vitamin B5 +757.1%
Contains more Vitamin B6Vitamin B6 +905.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1560%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2500%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Winter melon DV% diff.
Copper 0.907mg 0.023mg 98%
Polyunsaturated fat 14.612g 0.087g 97%
Manganese 2.04mg 0.058mg 86%
Fats 53.95g 0.2g 83%
Monounsaturated fat 28.488g 0.037g 71%
Phosphorus 456mg 19mg 62%
Selenium 33.9µg 0.2µg 61%
Magnesium 229mg 10mg 52%
Vitamin E 7.82mg 52%
Vitamin B3 7.709mg 0.4mg 46%
Saturated fat 8.711g 0.016g 40%
Protein 20.04g 0.4g 39%
Calories 607kcal 13kcal 30%
Iron 2.61mg 0.4mg 28%
Zinc 3.36mg 0.61mg 25%
Vitamin B6 0.352mg 0.035mg 24%
Folate 83µg 5µg 20%
Vitamin B5 1.14mg 0.133mg 20%
Potassium 632mg 6mg 18%
Fiber 7g 2.9g 16%
Vitamin C 0.5mg 13mg 14%
Vitamin B1 0.189mg 0.04mg 12%
Calcium 117mg 19mg 10%
Choline 52mg 9%
Vitamin B2 0.196mg 0.11mg 7%
Carbs 21.05g 3g 6%
Vitamin K 5.7µg 5%
Sodium 5mg 111mg 5%
Starch 4.2g 2%
Net carbs 14.05g 0.1g N/A
Sugar 4.15g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.002mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0.009mg 0%
Methionine 0.283mg 0.003mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +4910%
Contains more FatsFats +26875%
Contains more CarbsCarbs +601.7%
Contains more OtherOther +860%
Contains more WaterWater +4520.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +76894.6%
Contains more Poly. FatPolyunsaturated fat +16695.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.