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  6. Turmeric vs. Winter melon

Turmeric vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between turmeric and winter melon?

  • Turmeric is richer in manganese, iron, copper, fiber, potassium, magnesium, phosphorus, zinc, and calcium, yet winter melon is richer in vitamin C.
  • Turmeric's daily need coverage for manganese is 858% higher.
  • Turmeric has 347 times more potassium than winter melon. Turmeric has 2080mg of potassium, while winter melon has 6mg.

We used Spices, turmeric, ground and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +1980%
Contains more CalciumCalcium +784.2%
Contains more PotassiumPotassium +34566.7%
Contains more IronIron +13650%
Contains more CopperCopper +5552.2%
Contains more ZincZinc +637.7%
Contains more PhosphorusPhosphorus +1473.7%
Contains less SodiumSodium -75.7%
Contains more ManganeseManganese +34037.9%
Contains more SeleniumSelenium +3000%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 +45%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +237.5%
Contains more Vitamin B5Vitamin B5 +307.5%
Contains more Vitamin B6Vitamin B6 +205.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1757.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Winter melon DV% diff.
Manganese 19.8mg 0.058mg 858%
Iron 55mg 0.4mg 683%
Copper 1.3mg 0.023mg 142%
Fiber 22.7g 2.9g 79%
Potassium 2080mg 6mg 61%
Magnesium 208mg 10mg 47%
Phosphorus 299mg 19mg 40%
Zinc 4.5mg 0.61mg 35%
Vitamin E 4.43mg 30%
Carbs 67.14g 3g 21%
Protein 9.68g 0.4g 19%
Calories 312kcal 13kcal 15%
Calcium 168mg 19mg 15%
Vitamin C 0.7mg 13mg 14%
Selenium 6.2µg 0.2µg 11%
Vitamin K 13.4µg 11%
Choline 49.2mg 9%
Saturated fat 1.838g 0.016g 8%
Vitamin B5 0.542mg 0.133mg 8%
Vitamin B6 0.107mg 0.035mg 6%
Vitamin B3 1.35mg 0.4mg 6%
Fats 3.25g 0.2g 5%
Sodium 27mg 111mg 4%
Folate 20µg 5µg 4%
Polyunsaturated fat 0.756g 0.087g 4%
Vitamin B2 0.15mg 0.11mg 3%
Vitamin B1 0.058mg 0.04mg 2%
Fructose 0.45g 1%
Monounsaturated fat 0.449g 0.037g 1%
Net carbs 44.44g 0.1g N/A
Sugar 3.21g N/A
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.002mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.38mg 0.009mg 0%
Methionine 0.14mg 0.003mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +2320%
Contains more FatsFats +1525%
Contains more CarbsCarbs +2138%
Contains more OtherOther +2260%
Contains more WaterWater +647.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 +1113.5%
Contains more Poly. FatPolyunsaturated fat +769%
Contains less Sat. FatSaturated fat -99.1%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.