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  6. Sesame vs. Winter melon

Sesame vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between sesame and winter melon?

  • Winter melon has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 451% higher.
  • Sesame has 172 times more selenium than winter melon. Sesame has 34.4µg of selenium, while winter melon has 0.2µg.

We used Seeds, sesame seeds, whole, dried and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +3410%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +7700%
Contains more IronIron +3537.5%
Contains more CopperCopper +17647.8%
Contains more ZincZinc +1170.5%
Contains more PhosphorusPhosphorus +3210.5%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +4141.4%
Contains more SeleniumSelenium +17100%

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.
Sesame
Sesame
7
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 +1877.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B6Vitamin B6 +2157.1%
Contains more FolateFolate +1840%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +166%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Winter melon DV% diff.
Copper 4.082mg 0.023mg 451%
Iron 14.55mg 0.4mg 177%
Polyunsaturated fat 21.773g 0.087g 145%
Manganese 2.46mg 0.058mg 104%
Calcium 975mg 19mg 96%
Phosphorus 629mg 19mg 87%
Magnesium 351mg 10mg 81%
Fats 49.67g 0.2g 76%
Zinc 7.75mg 0.61mg 65%
Vitamin B1 0.791mg 0.04mg 63%
Selenium 34.4µg 0.2µg 62%
Vitamin B6 0.79mg 0.035mg 58%
Monounsaturated fat 18.759g 0.037g 47%
Fiber 11.8g 2.9g 36%
Protein 17.73g 0.4g 35%
Saturated fat 6.957g 0.016g 32%
Calories 573kcal 13kcal 28%
Vitamin B3 4.515mg 0.4mg 26%
Folate 97µg 5µg 23%
Vitamin C 0mg 13mg 14%
Potassium 468mg 6mg 14%
Vitamin B2 0.247mg 0.11mg 11%
Carbs 23.45g 3g 7%
Choline 25.6mg 5%
Sodium 11mg 111mg 4%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 0.133mg 2%
Net carbs 11.65g 0.1g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0.002mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0.009mg 0%
Methionine 0.586mg 0.003mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +4332.5%
Contains more FatsFats +24735%
Contains more CarbsCarbs +681.7%
Contains more OtherOther +1386.7%
Contains more WaterWater +1949%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +50600%
Contains more Poly. FatPolyunsaturated fat +24926.4%
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.