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  6. Chia seeds vs. Winter melon

Chia seeds vs. Winter melon — In-Depth Nutrition Comparison

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How are chia seeds and winter melon different?

  • Chia seeds have more fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1 than winter melon.
  • Daily need coverage for fiber for chia seeds is 126% higher.
  • Chia seeds contain 276 times more selenium than winter melon. While chia seeds contain 55.2µg of selenium, winter melon contains only 0.2µg.

Seeds, chia seeds, dried and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +3250%
Contains more CalciumCalcium +3221.1%
Contains more PotassiumPotassium +6683.3%
Contains more IronIron +1830%
Contains more CopperCopper +3917.4%
Contains more ZincZinc +650.8%
Contains more PhosphorusPhosphorus +4426.3%
Contains less SodiumSodium -85.6%
Contains more ManganeseManganese +4594.8%
Contains more SeleniumSelenium +27500%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 +1450%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +880%
Contains more Vitamin CVitamin C +712.5%
~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 Chia seeds Winter melon DV% diff.
Polyunsaturated fat 23.665g 0.087g 157%
Fiber 34.4g 2.9g 126%
Phosphorus 860mg 19mg 120%
Manganese 2.723mg 0.058mg 116%
Selenium 55.2µg 0.2µg 100%
Copper 0.924mg 0.023mg 100%
Iron 7.72mg 0.4mg 92%
Magnesium 335mg 10mg 77%
Calcium 631mg 19mg 61%
Vitamin B3 8.83mg 0.4mg 53%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.61mg 36%
Protein 16.54g 0.4g 32%
Calories 486kcal 13kcal 24%
Saturated fat 3.33g 0.016g 15%
Carbs 42.12g 3g 13%
Vitamin C 1.6mg 13mg 13%
Potassium 407mg 6mg 12%
Folate 49µg 5µg 11%
Monounsaturated fat 2.309g 0.037g 6%
Vitamin B2 0.17mg 0.11mg 5%
Sodium 16mg 111mg 4%
Vitamin B6 0.035mg 3%
Vitamin B5 0.133mg 3%
Vitamin E 0.5mg 3%
Net carbs 7.72g 0.1g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.002mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0.009mg 0%
Methionine 0.588mg 0.003mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +4035%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1304%
Contains more OtherOther +1500%
Contains more WaterWater +1556.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 +6140.5%
Contains more Poly. FatPolyunsaturated fat +27101.1%
Contains less Sat. FatSaturated fat -99.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.