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Winter melon vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between winter melon and hazelnut

  • The amount of manganese, copper, iron, vitamin B1, vitamin B6, phosphorus, magnesium, fiber, and folate in hazelnut is higher than in winter melon.
  • Hazelnut covers your daily need for manganese, 266% more than winter melon.
  • The amount of saturated fat in winter melon is lower.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Nuts, hazelnuts or filberts.

Infographic

Winter melon vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +1530%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +11233.3%
Contains more IronIron +1075%
Contains more CopperCopper +7400%
Contains more ZincZinc +301.6%
Contains more PhosphorusPhosphorus +1426.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +10546.6%
Contains more SeleniumSelenium +1100%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1507.5%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B5Vitamin B5 +590.2%
Contains more Vitamin B6Vitamin B6 +1508.6%
Contains more FolateFolate +2160%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.113mg
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more WaterWater +1709.8%
Contains more ProteinProtein +3637.5%
Contains more FatsFats +30275%
Contains more CarbsCarbs +456.7%
Contains more OtherOther +663.3%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +123283.8%
Contains more Poly. FatPolyunsaturated fat +9003.4%

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 Hazelnut
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 Hazelnut DV% diff.
Manganese 0.058mg 6.175mg 266%
Copper 0.023mg 1.725mg 189%
Monounsaturated fat 0.037g 45.652g 114%
Vitamin E 15.03mg 100%
Fats 0.2g 60.75g 93%
Iron 0.4mg 4.7mg 54%
Polyunsaturated fat 0.087g 7.92g 52%
Vitamin B1 0.04mg 0.643mg 50%
Vitamin B6 0.035mg 0.563mg 41%
Phosphorus 19mg 290mg 39%
Magnesium 10mg 163mg 36%
Calories 13kcal 628kcal 31%
Protein 0.4g 14.95g 29%
Fiber 2.9g 9.7g 27%
Folate 5µg 113µg 27%
Potassium 6mg 680mg 20%
Saturated fat 0.016g 4.464g 20%
Zinc 0.61mg 2.45mg 17%
Vitamin B5 0.133mg 0.918mg 16%
Vitamin K 14.2µg 12%
Calcium 19mg 114mg 10%
Vitamin B3 0.4mg 1.8mg 9%
Choline 45.6mg 8%
Vitamin C 13mg 6.3mg 7%
Sodium 111mg 0mg 5%
Carbs 3g 16.7g 5%
Selenium 0.2µg 2.4µg 4%
Net carbs 0.1g 7g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.11mg 0.113mg 0%
Tryptophan 0.002mg 0.193mg 0%
Threonine 0.497mg 0%
Isoleucine 0.545mg 0%
Leucine 1.063mg 0%
Lysine 0.009mg 0.42mg 0%
Methionine 0.003mg 0.221mg 0%
Phenylalanine 0.663mg 0%
Valine 0.701mg 0%
Histidine 0.432mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
8%
Winter melon
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 4.448g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 111mg)
Which food is richer in minerals?
Hazelnut
Hazelnut is relatively richer in minerals
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.