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  6. Turkey meat vs. Winter melon

Turkey meat vs. Winter melon — In-Depth Nutrition Comparison

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How are turkey meat and winter melon different?

  • Turkey meat is higher in vitamin B3, selenium, vitamin B6, vitamin B12, phosphorus, zinc, vitamin B5, and vitamin B2; however, winter melon is richer in vitamin C.
  • Daily need coverage for vitamin B3 for turkey meat is 57% higher.
  • Winter melon has less cholesterol.

Turkey, whole, meat and skin, cooked, roasted and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +200%
Contains more PotassiumPotassium +3883.3%
Contains more IronIron +172.5%
Contains more CopperCopper +304.3%
Contains more ZincZinc +306.6%
Contains more PhosphorusPhosphorus +1073.7%
Contains more SeleniumSelenium +14800%
Contains more CalciumCalcium +35.7%
Contains more ManganeseManganese +314.3%
~equal in Sodium ~111mg

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 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +2293.3%
Contains more Vitamin B5Vitamin B5 +612.8%
Contains more Vitamin B6Vitamin B6 +1660%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +7037.5%
Contains more FatsFats +3595%
Contains more OtherOther +60%
Contains more CarbsCarbs +4900%
Contains more WaterWater +51.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 +7054.1%
Contains more Poly. FatPolyunsaturated fat +2335.6%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey meat Winter melon DV% diff.
Vitamin B3 9.573mg 0.4mg 57%
Protein 28.55g 0.4g 56%
Selenium 29.8µg 0.2µg 54%
Vitamin B6 0.616mg 0.035mg 45%
Vitamin B12 1.02µg 0µg 43%
Cholesterol 109mg 0mg 36%
Phosphorus 223mg 19mg 29%
Zinc 2.48mg 0.61mg 17%
Choline 87.4mg 16%
Vitamin B5 0.948mg 0.133mg 16%
Vitamin C 0mg 13mg 14%
Polyunsaturated fat 2.119g 0.087g 14%
Vitamin B2 0.281mg 0.11mg 13%
Fiber 0g 2.9g 12%
Fats 7.39g 0.2g 11%
Saturated fat 2.155g 0.016g 10%
Calories 189kcal 13kcal 9%
Iron 1.09mg 0.4mg 9%
Copper 0.093mg 0.023mg 8%
Potassium 239mg 6mg 7%
Monounsaturated fat 2.647g 0.037g 7%
Magnesium 30mg 10mg 5%
Vitamin D 0.4µg 0µg 2%
Manganese 0.014mg 0.058mg 2%
Vitamin D 15IU 0IU 2%
Carbs 0.06g 3g 1%
Folate 9µg 5µg 1%
Vitamin A 12µg 0µg 1%
Calcium 14mg 19mg 1%
Net carbs 0.06g 0.1g N/A
Sodium 103mg 111mg 0%
Vitamin E 0.07mg 0%
Vitamin B1 0.045mg 0.04mg 0%
Trans fat 0.101g 0g N/A
Tryptophan 0.291mg 0.002mg 0%
Threonine 1.004mg 0%
Isoleucine 0.796mg 0%
Leucine 1.925mg 0%
Lysine 2.282mg 0.009mg 0%
Methionine 0.724mg 0.003mg 0%
Phenylalanine 0.903mg 0%
Valine 0.902mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat 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
50%
Turkey meat
8%
Winter melon
Minerals Daily Need Coverage Score
46%
Turkey meat
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 2.139g)
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 - $2)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Turkey meat
Turkey meat is relatively richer in minerals
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.