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Winter melon vs. Chickpea raw — In-Depth Nutrition Comparison

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How are winter melon and chickpea raw different?

  • Chickpea raw has more manganese, folate, copper, iron, vitamin B6, fiber, vitamin B1, phosphorus, vitamin B5, and potassium than winter melon.
  • Daily need coverage for manganese for chickpea raw is 924% higher.

Waxgourd, (chinese preserving melon), raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw are the varieties used in this article.

Infographic

Winter melon vs Chickpea raw 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.
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +11866.7%
Contains more IronIron +977.5%
Contains more CopperCopper +2752.2%
Contains more ZincZinc +352.5%
Contains more PhosphorusPhosphorus +1226.3%
Contains less SodiumSodium -78.4%
Contains more ManganeseManganese +36634.5%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1092.5%
Contains more Vitamin B2Vitamin B2 +92.7%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +1094%
Contains more Vitamin B6Vitamin B6 +1428.6%
Contains more FolateFolate +11040%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +1151.3%
Contains more ProteinProtein +5017.5%
Contains more FatsFats +2920%
Contains more CarbsCarbs +1998.3%
Contains more OtherOther +853.3%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +3621.6%
Contains more Poly. FatPolyunsaturated fat +3039.1%

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 Chickpea raw
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 Winter melon Chickpea raw DV% diff.
Manganese 0.058mg 21.306mg 924%
Folate 5µg 557µg 138%
Copper 0.023mg 0.656mg 70%
Iron 0.4mg 4.31mg 49%
Protein 0.4g 20.47g 40%
Vitamin B6 0.035mg 0.535mg 38%
Fiber 2.9g 12.2g 37%
Vitamin B1 0.04mg 0.477mg 36%
Phosphorus 19mg 252mg 33%
Vitamin B5 0.133mg 1.588mg 29%
Potassium 6mg 718mg 21%
Carbs 3g 62.95g 20%
Zinc 0.61mg 2.76mg 20%
Polyunsaturated fat 0.087g 2.731g 18%
Choline 99.3mg 18%
Calories 13kcal 378kcal 18%
Magnesium 10mg 79mg 16%
Vitamin C 13mg 4mg 10%
Fats 0.2g 6.04g 9%
Vitamin B2 0.11mg 0.212mg 8%
Vitamin K 9µg 8%
Vitamin B3 0.4mg 1.541mg 7%
Vitamin E 0.82mg 5%
Sodium 111mg 24mg 4%
Calcium 19mg 57mg 4%
Saturated fat 0.016g 0.603g 3%
Monounsaturated fat 0.037g 1.377g 3%
Net carbs 0.1g 50.75g N/A
Sugar 10.7g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.002mg 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 0.009mg 1.377mg 0%
Methionine 0.003mg 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
72%
Chickpea raw
Minerals Daily Need Coverage Score
8%
Winter melon
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 10.7g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.587g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 36)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 87mg)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.