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Walnut vs. Winter melon — In-Depth Nutrition Comparison

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How are walnut and winter melon different?

  • Walnut is higher than winter melon in copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, folate, and zinc.
  • Walnut covers your daily need for copper, 174% more than winter melon.
  • Walnut contains 383 times more saturated fat than winter melon. Walnut contains 6.126g of saturated fat, while winter melon contains 0.016g.

Nuts, walnuts, english and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Walnut 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.
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +1480%
Contains more CalciumCalcium +415.8%
Contains more PotassiumPotassium +7250%
Contains more IronIron +627.5%
Contains more CopperCopper +6795.7%
Contains more ZincZinc +406.6%
Contains more PhosphorusPhosphorus +1721.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5786.2%
Contains more SeleniumSelenium +2350%

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.
Walnut
10
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 B1Vitamin B1 +752.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +1434.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1860%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +3707.5%
Contains more FatsFats +32505%
Contains more CarbsCarbs +357%
Contains more OtherOther +493.3%
Contains more WaterWater +2261.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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 +24043.2%
Contains more Poly. FatPolyunsaturated fat +54123%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Winter melon DV% diff.
Polyunsaturated fat 47.174g 0.087g 314%
Copper 1.586mg 0.023mg 174%
Manganese 3.414mg 0.058mg 146%
Fats 65.21g 0.2g 100%
Phosphorus 346mg 19mg 47%
Vitamin B6 0.537mg 0.035mg 39%
Magnesium 158mg 10mg 35%
Calories 654kcal 13kcal 32%
Iron 2.91mg 0.4mg 31%
Protein 15.23g 0.4g 30%
Saturated fat 6.126g 0.016g 28%
Vitamin B1 0.341mg 0.04mg 25%
Folate 98µg 5µg 23%
Zinc 3.09mg 0.61mg 23%
Monounsaturated fat 8.933g 0.037g 22%
Fiber 6.7g 2.9g 15%
Potassium 441mg 6mg 13%
Vitamin C 1.3mg 13mg 13%
Selenium 4.9µg 0.2µg 9%
Vitamin B5 0.57mg 0.133mg 9%
Calcium 98mg 19mg 8%
Choline 39.2mg 7%
Sodium 2mg 111mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 0.4mg 5%
Carbs 13.71g 3g 4%
Vitamin B2 0.15mg 0.11mg 3%
Vitamin K 2.7µg 2%
Net carbs 7.01g 0.1g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.002mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0.009mg 0%
Methionine 0.236mg 0.003mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
8%
Winter melon
Minerals Daily Need Coverage Score
152%
Walnut
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 6.11g)
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 - $5)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 109mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.