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  6. Flax seeds vs. Winter melon

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

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Summary of differences between flax seeds and winter melon

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in winter melon.
  • Flax seeds cover your daily need for vitamin B1, 134% more than winter melon.
  • Flax seeds contain 127 times more selenium than winter melon. While flax seeds contain 25.4µg of selenium, winter melon contains only 0.2µg.

These are the specific foods used in this comparison Seeds, flaxseed and Waxgourd, (chinese preserving melon), raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +3820%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +13450%
Contains more IronIron +1332.5%
Contains more CopperCopper +5204.3%
Contains more ZincZinc +611.5%
Contains more PhosphorusPhosphorus +3278.9%
Contains less SodiumSodium -73%
Contains more ManganeseManganese +4179.3%
Contains more SeleniumSelenium +12600%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +4010%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +640.6%
Contains more Vitamin B6Vitamin B6 +1251.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1640%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2066.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Winter melon DV% diff.
Polyunsaturated fat 28.73g 0.087g 191%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.023mg 133%
Manganese 2.482mg 0.058mg 105%
Fiber 27.3g 2.9g 98%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 19mg 89%
Iron 5.73mg 0.4mg 67%
Fats 42.16g 0.2g 65%
Selenium 25.4µg 0.2µg 46%
Protein 18.29g 0.4g 36%
Zinc 4.34mg 0.61mg 34%
Vitamin B6 0.473mg 0.035mg 34%
Calories 534kcal 13kcal 26%
Potassium 813mg 6mg 24%
Calcium 255mg 19mg 24%
Folate 87µg 5µg 21%
Monounsaturated fat 7.527g 0.037g 19%
Saturated fat 3.663g 0.016g 17%
Vitamin B3 3.08mg 0.4mg 17%
Vitamin B5 0.985mg 0.133mg 17%
Choline 78.7mg 14%
Vitamin C 0.6mg 13mg 14%
Carbs 28.88g 3g 9%
Vitamin B2 0.161mg 0.11mg 4%
Vitamin K 4.3µg 4%
Sodium 30mg 111mg 4%
Vitamin E 0.31mg 2%
Net carbs 1.58g 0.1g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.002mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0.009mg 0%
Methionine 0.37mg 0.003mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +4472.5%
Contains more FatsFats +20980%
Contains more CarbsCarbs +862.7%
Contains more OtherOther +1136.7%
Contains more WaterWater +1280.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +20243.2%
Contains more Poly. FatPolyunsaturated fat +32923%
Contains less Sat. FatSaturated fat -99.6%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.