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  6. Winter melon vs. Sesame

Winter melon vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between winter melon and sesame?

  • Winter melon has less copper, iron, manganese, calcium, phosphorus, magnesium, zinc, vitamin B1, selenium, and vitamin B6 than sesame.
  • Sesame's daily need coverage for copper is 451% higher.

We used Waxgourd, (chinese preserving melon), raw and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Winter melon vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +3410%
Contains more CalciumCalcium +5031.6%
Contains more PotassiumPotassium +7700%
Contains more IronIron +3537.5%
Contains more CopperCopper +17647.8%
Contains more ZincZinc +1170.5%
Contains more PhosphorusPhosphorus +3210.5%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +4141.4%
Contains more SeleniumSelenium +17100%

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%
Sesame
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +166%
Contains more Vitamin B1Vitamin B1 +1877.5%
Contains more Vitamin B2Vitamin B2 +124.5%
Contains more Vitamin B3Vitamin B3 +1028.8%
Contains more Vitamin B6Vitamin B6 +2157.1%
Contains more FolateFolate +1840%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Sesame DV% diff.
Copper 0.023mg 4.082mg 451%
Iron 0.4mg 14.55mg 177%
Polyunsaturated fat 0.087g 21.773g 145%
Manganese 0.058mg 2.46mg 104%
Calcium 19mg 975mg 96%
Phosphorus 19mg 629mg 87%
Magnesium 10mg 351mg 81%
Fats 0.2g 49.67g 76%
Zinc 0.61mg 7.75mg 65%
Vitamin B1 0.04mg 0.791mg 63%
Selenium 0.2µg 34.4µg 62%
Vitamin B6 0.035mg 0.79mg 58%
Monounsaturated fat 0.037g 18.759g 47%
Fiber 2.9g 11.8g 36%
Protein 0.4g 17.73g 35%
Saturated fat 0.016g 6.957g 32%
Calories 13kcal 573kcal 28%
Vitamin B3 0.4mg 4.515mg 26%
Folate 5µg 97µg 23%
Vitamin C 13mg 0mg 14%
Potassium 6mg 468mg 14%
Vitamin B2 0.11mg 0.247mg 11%
Carbs 3g 23.45g 7%
Choline 25.6mg 5%
Sodium 111mg 11mg 4%
Vitamin E 0.25mg 2%
Vitamin B5 0.133mg 0.05mg 2%
Net carbs 0.1g 11.65g N/A
Sugar 0.3g N/A
Tryptophan 0.002mg 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.009mg 0.569mg 0%
Methionine 0.003mg 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1949%
Contains more ProteinProtein +4332.5%
Contains more FatsFats +24735%
Contains more CarbsCarbs +681.7%
Contains more OtherOther +1386.7%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +50600%
Contains more Poly. FatPolyunsaturated fat +24926.4%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.