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Winter melon vs. Cardamom — In-Depth Nutrition Comparison

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How are winter melon and cardamom different?

  • Cardamom has more manganese, iron, fiber, zinc, magnesium, copper, calcium, potassium, phosphorus, and vitamin B6 than winter melon.
  • Daily need coverage for manganese for cardamom is 1215% higher.

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

Infographic

Winter melon vs Cardamom 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2190%
Contains more CalciumCalcium +1915.8%
Contains more PotassiumPotassium +18550%
Contains more IronIron +3392.5%
Contains more CopperCopper +1565.2%
Contains more ZincZinc +1124.6%
Contains more PhosphorusPhosphorus +836.8%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +48175.9%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +61.5%
Contains more Vitamin B1Vitamin B1 +395%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +175.5%
Contains more Vitamin B6Vitamin B6 +557.1%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more WaterWater +1060.6%
Contains more ProteinProtein +2590%
Contains more FatsFats +3250%
Contains more CarbsCarbs +2182.3%
Contains more OtherOther +1830%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +2251.4%
Contains more Poly. FatPolyunsaturated fat +394.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Cardamom
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Cardamom DV% diff.
Manganese 0.058mg 28mg 1215%
Iron 0.4mg 13.97mg 170%
Fiber 2.9g 28g 100%
Zinc 0.61mg 7.47mg 62%
Magnesium 10mg 229mg 52%
Copper 0.023mg 0.383mg 40%
Calcium 19mg 383mg 36%
Potassium 6mg 1119mg 33%
Phosphorus 19mg 178mg 23%
Carbs 3g 68.47g 22%
Protein 0.4g 10.76g 21%
Calories 13kcal 311kcal 15%
Vitamin B6 0.035mg 0.23mg 15%
Vitamin B1 0.04mg 0.198mg 13%
Fats 0.2g 6.7g 10%
Vitamin C 13mg 21mg 9%
Vitamin B2 0.11mg 0.182mg 6%
Vitamin B3 0.4mg 1.102mg 4%
Sodium 111mg 18mg 4%
Vitamin B5 0.133mg 3%
Saturated fat 0.016g 0.68g 3%
Monounsaturated fat 0.037g 0.87g 2%
Polyunsaturated fat 0.087g 0.43g 2%
Folate 5µg 1%
Net carbs 0.1g 40.47g N/A
Selenium 0.2µg 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Cardamom
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
8%
Winter melon
18%
Cardamom
Minerals Daily Need Coverage Score
8%
Winter melon
496%
Cardamom

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.664g)
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?
Cardamom
Cardamom contains less Sodium (difference - 93mg)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.