Winter melon vs. Spelt — In-Depth Nutrition Comparison
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Summary of differences between winter melon and spelt
- The amount of manganese, phosphorus, copper, iron, vitamin B3, fiber, magnesium, vitamin B1, zinc, and selenium in spelt is higher than in winter melon.
- Spelt covers your daily need for manganese, 127% more than winter melon.
These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Spelt, uncooked.
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.
| Contains more MagnesiumMagnesium | +1260% |
| Contains more CalciumCalcium | +42.1% |
| Contains more PotassiumPotassium | +6366.7% |
| Contains more IronIron | +1010% |
| Contains more CopperCopper | +2121.7% |
| Contains more ZincZinc | +437.7% |
| Contains more PhosphorusPhosphorus | +2010.5% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +5043.1% |
| Contains more SeleniumSelenium | +5750% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +810% |
| Contains more Vitamin B3Vitamin B3 | +1610.8% |
| Contains more Vitamin B5Vitamin B5 | +703% |
| Contains more Vitamin B6Vitamin B6 | +557.1% |
| Contains more FolateFolate | +800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.058mg | 2.983mg | 127% |
| Phosphorus | 19mg | 401mg | 55% |
| Copper | 0.023mg | 0.511mg | 54% |
| Iron | 0.4mg | 4.44mg | 51% |
| Vitamin B3 | 0.4mg | 6.843mg | 40% |
| Fiber | 2.9g | 10.7g | 31% |
| Magnesium | 10mg | 136mg | 30% |
| Protein | 0.4g | 14.57g | 28% |
| Vitamin B1 | 0.04mg | 0.364mg | 27% |
| Zinc | 0.61mg | 3.28mg | 24% |
| Starch | 53.92g | 22% | |
| Carbs | 3g | 70.19g | 22% |
| Selenium | 0.2µg | 11.7µg | 21% |
| Vitamin B5 | 0.133mg | 1.068mg | 19% |
| Calories | 13kcal | 338kcal | 16% |
| Vitamin B6 | 0.035mg | 0.23mg | 15% |
| Vitamin C | 13mg | 0mg | 14% |
| Potassium | 6mg | 388mg | 11% |
| Folate | 5µg | 45µg | 10% |
| Polyunsaturated fat | 0.087g | 1.258g | 8% |
| Vitamin E | 0.79mg | 5% | |
| Sodium | 111mg | 8mg | 4% |
| Fats | 0.2g | 2.43g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Saturated fat | 0.016g | 0.406g | 2% |
| Monounsaturated fat | 0.037g | 0.445g | 1% |
| Calcium | 19mg | 27mg | 1% |
| Net carbs | 0.1g | 59.49g | N/A |
| Sugar | 6.82g | N/A | |
| Vitamin B2 | 0.11mg | 0.113mg | 0% |
| Tryptophan | 0.002mg | 0.132mg | 0% |
| Threonine | 0.443mg | 0% | |
| Isoleucine | 0.552mg | 0% | |
| Leucine | 1.07mg | 0% | |
| Lysine | 0.009mg | 0.409mg | 0% |
| Methionine | 0.003mg | 0.258mg | 0% |
| Phenylalanine | 0.737mg | 0% | |
| Valine | 0.681mg | 0% | |
| Histidine | 0.36mg | 0% | |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more WaterWater | +772.1% |
| Contains more ProteinProtein | +3542.5% |
| Contains more FatsFats | +1115% |
| Contains more CarbsCarbs | +2239.7% |
| Contains more OtherOther | +496.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +1102.7% |
| Contains more Poly. FatPolyunsaturated fat | +1346% |