Macadamia vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between macadamia and winter melon

Macadamia has more manganese, vitamin B1, copper, iron, magnesium, phosphorus, fiber, and vitamin B6; however, winter melon has more vitamin C.
Daily need coverage for manganese for macadamia is 177% higher.
Winter melon has 754 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while winter melon has 0.016g.

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

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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.

Macadamia

Winter melon

Contains more MagnesiumMagnesium	+1200%
Contains more CalciumCalcium	+347.4%
Contains more PotassiumPotassium	+6033.3%
Contains more IronIron	+822.5%
Contains more CopperCopper	+3187%
Contains more ZincZinc	+113.1%
Contains more PhosphorusPhosphorus	+889.5%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+7022.4%
Contains more SeleniumSelenium	+1700%

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.

Macadamia

Winter melon

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+2887.5%
Contains more Vitamin B2Vitamin B2	+47.3%
Contains more Vitamin B3Vitamin B3	+518.3%
Contains more Vitamin B5Vitamin B5	+469.9%
Contains more Vitamin B6Vitamin B6	+685.7%
Contains more FolateFolate	+120%

Contains more Vitamin CVitamin C

+983.3%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.131mg	0.058mg	177%
Monounsaturated fat	58.877g	0.037g	147%
Fats	75.77g	0.2g	116%
Vitamin B1	1.195mg	0.04mg	96%
Copper	0.756mg	0.023mg	81%
Saturated fat	12.061g	0.016g	55%
Iron	3.69mg	0.4mg	41%
Calories	718kcal	13kcal	35%
Magnesium	130mg	10mg	29%
Phosphorus	188mg	19mg	24%
Fiber	8.6g	2.9g	23%
Vitamin B6	0.275mg	0.035mg	18%
Protein	7.91g	0.4g	15%
Vitamin B5	0.758mg	0.133mg	13%
Vitamin B3	2.473mg	0.4mg	13%
Vitamin C	1.2mg	13mg	13%
Potassium	368mg	6mg	11%
Polyunsaturated fat	1.502g	0.087g	9%
Calcium	85mg	19mg	7%
Selenium	3.6µg	0.2µg	6%
Zinc	1.3mg	0.61mg	6%
Sodium	5mg	111mg	5%
Vitamin E	0.54mg		4%
Vitamin B2	0.162mg	0.11mg	4%
Carbs	13.82g	3g	4%
Folate	11µg	5µg	2%
Net carbs	5.22g	0.1g	N/A
Sugar	4.57g		N/A
Starch	1.05g		0%
Tryptophan	0.067mg	0.002mg	0%
Threonine	0.37mg		0%
Isoleucine	0.314mg		0%
Leucine	0.602mg		0%
Lysine	0.018mg	0.009mg	0%
Methionine	0.023mg	0.003mg	0%
Phenylalanine	0.665mg		0%
Valine	0.363mg		0%
Histidine	0.195mg		0%
Fructose	0.07g		0%