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Nutmeg vs. Winter melon — In-Depth Nutrition Comparison

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How are nutmeg and winter melon different?

  • Nutmeg is higher than winter melon in manganese, copper, fiber, magnesium, iron, phosphorus, vitamin B1, folate, and calcium.
  • Nutmeg covers your daily need for saturated fat, 130% more than winter melon.
  • Nutmeg contains 50 times more manganese than winter melon. Nutmeg contains 2.9mg of manganese, while winter melon contains 0.058mg.
  • Winter melon is lower in saturated fat.

Spices, nutmeg, ground and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Nutmeg 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.
Nutmeg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +1730%
Contains more CalciumCalcium +868.4%
Contains more PotassiumPotassium +5733.3%
Contains more IronIron +660%
Contains more CopperCopper +4365.2%
Contains more ZincZinc +252.5%
Contains more PhosphorusPhosphorus +1021.1%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +700%

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.
Nutmeg
6
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 +765%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more Vitamin B6Vitamin B6 +357.1%
Contains more FolateFolate +1420%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin B2Vitamin B2 +93%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +1360%
Contains more FatsFats +18055%
Contains more CarbsCarbs +1543%
Contains more OtherOther +676.7%
Contains more WaterWater +1442.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 +8602.7%
Contains more Poly. FatPolyunsaturated fat +302.3%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Winter melon DV% diff.
Manganese 2.9mg 0.058mg 124%
Saturated fat 25.94g 0.016g 118%
Copper 1.027mg 0.023mg 112%
Fiber 20.8g 2.9g 72%
Fats 36.31g 0.2g 56%
Magnesium 183mg 10mg 41%
Iron 3.04mg 0.4mg 33%
Phosphorus 213mg 19mg 28%
Calories 525kcal 13kcal 26%
Vitamin B1 0.346mg 0.04mg 26%
Folate 76µg 5µg 18%
Calcium 184mg 19mg 17%
Carbs 49.29g 3g 15%
Zinc 2.15mg 0.61mg 14%
Vitamin C 3mg 13mg 11%
Protein 5.84g 0.4g 11%
Potassium 350mg 6mg 10%
Vitamin B6 0.16mg 0.035mg 10%
Monounsaturated fat 3.22g 0.037g 8%
Vitamin B3 1.299mg 0.4mg 6%
Sodium 16mg 111mg 4%
Vitamin B2 0.057mg 0.11mg 4%
Selenium 1.6µg 0.2µg 3%
Vitamin B5 0.133mg 3%
Polyunsaturated fat 0.35g 0.087g 2%
Choline 8.8mg 2%
Vitamin A 5µg 0µg 1%
Net carbs 28.49g 0.1g N/A
Sugar 2.99g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg 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
18%
Nutmeg
8%
Winter melon
Minerals Daily Need Coverage Score
121%
Nutmeg
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 25.924g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $6)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.