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Wheat vs. Winter melon — In-Depth Nutrition Comparison

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How are wheat and winter melon different?

  • Wheat has more selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, magnesium, vitamin B1, and vitamin B6 than winter melon.
  • Daily need coverage for selenium for wheat is 162% higher.
  • Wheat contains 52 times more manganese than winter melon. While wheat contains 3.012mg of manganese, winter melon contains only 0.058mg.

Wheat, durum and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Wheat  vs Winter melon infographic
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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.
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1340%
Contains more CalciumCalcium +78.9%
Contains more PotassiumPotassium +7083.3%
Contains more IronIron +780%
Contains more CopperCopper +2304.3%
Contains more ZincZinc +582%
Contains more PhosphorusPhosphorus +2573.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5093.1%
Contains more SeleniumSelenium +44600%

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +947.5%
Contains more Vitamin B3Vitamin B3 +1584.5%
Contains more Vitamin B5Vitamin B5 +603%
Contains more Vitamin B6Vitamin B6 +1097.1%
Contains more FolateFolate +760%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Winter melon DV% diff.
Selenium 89.4µg 0.2µg 162%
Manganese 3.012mg 0.058mg 128%
Phosphorus 508mg 19mg 70%
Copper 0.553mg 0.023mg 59%
Vitamin B3 6.738mg 0.4mg 40%
Iron 3.52mg 0.4mg 39%
Vitamin B1 0.419mg 0.04mg 32%
Magnesium 144mg 10mg 32%
Zinc 4.16mg 0.61mg 32%
Vitamin B6 0.419mg 0.035mg 30%
Protein 13.68g 0.4g 27%
Carbs 71.13g 3g 23%
Vitamin B5 0.935mg 0.133mg 16%
Calories 339kcal 13kcal 16%
Vitamin C 0mg 13mg 14%
Potassium 431mg 6mg 13%
Fiber 2.9g 12%
Folate 43µg 5µg 10%
Polyunsaturated fat 0.978g 0.087g 6%
Sodium 2mg 111mg 5%
Fats 2.47g 0.2g 3%
Saturated fat 0.454g 0.016g 2%
Calcium 34mg 19mg 2%
Monounsaturated fat 0.344g 0.037g 1%
Vitamin B2 0.121mg 0.11mg 1%
Net carbs 71.13g 0.1g N/A
Tryptophan 0.176mg 0.002mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0.009mg 0%
Methionine 0.221mg 0.003mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 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 +3320%
Contains more FatsFats +1135%
Contains more CarbsCarbs +2271%
Contains more OtherOther +493.3%
Contains more WaterWater +778.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +829.7%
Contains more Poly. FatPolyunsaturated fat +1024.1%
Contains less Sat. FatSaturated fat -96.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.