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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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% |
