Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Sunflower seeds

Winter melon vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

How are winter melon and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, folate, and vitamin B3 than winter melon.
  • Daily need coverage for copper for sunflower seeds is 197% higher.

Waxgourd, (chinese preserving melon), raw and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Winter melon vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +3150%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +10650%
Contains more IronIron +1212.5%
Contains more CopperCopper +7726.1%
Contains more ZincZinc +719.7%
Contains more PhosphorusPhosphorus +3373.7%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +3262.1%
Contains more SeleniumSelenium +26400%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +828.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3600%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +749.6%
Contains more Vitamin B6Vitamin B6 +3742.9%
Contains more FolateFolate +4440%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.023mg 1.8mg 197%
Polyunsaturated fat 0.087g 23.137g 154%
Vitamin B1 0.04mg 1.48mg 120%
Vitamin B6 0.035mg 1.345mg 101%
Selenium 0.2µg 53µg 96%
Phosphorus 19mg 660mg 92%
Manganese 0.058mg 1.95mg 82%
Fats 0.2g 51.46g 79%
Magnesium 10mg 325mg 75%
Iron 0.4mg 5.25mg 61%
Folate 5µg 227µg 56%
Vitamin B3 0.4mg 8.335mg 50%
Monounsaturated fat 0.037g 18.528g 46%
Protein 0.4g 20.78g 41%
Zinc 0.61mg 5mg 40%
Calories 13kcal 584kcal 29%
Fiber 2.9g 8.6g 23%
Vitamin B5 0.133mg 1.13mg 20%
Saturated fat 0.016g 4.455g 20%
Vitamin B2 0.11mg 0.355mg 19%
Potassium 6mg 645mg 19%
Vitamin C 13mg 1.4mg 13%
Choline 55.1mg 10%
Calcium 19mg 78mg 6%
Carbs 3g 20g 6%
Sodium 111mg 9mg 4%
Net carbs 0.1g 11.4g N/A
Sugar 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.002mg 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.009mg 0.937mg 0%
Methionine 0.003mg 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g N/A

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1931.7%
Contains more ProteinProtein +5095%
Contains more FatsFats +25630%
Contains more CarbsCarbs +566.7%
Contains more OtherOther +910%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +49975.7%
Contains more Poly. FatPolyunsaturated fat +26494.3%

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.