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  6. Winter melon vs. Teff

Winter melon vs. Teff — In-Depth Nutrition Comparison

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A recap on differences between winter melon and teff

  • Winter melon has less manganese, iron, copper, phosphorus, magnesium, vitamin B6, vitamin B1, zinc, fiber, and vitamin B3.
  • Teff covers your daily manganese needs 399% more than winter melon.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Teff, uncooked.

Infographic

Winter melon vs Teff 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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +1740%
Contains more CalciumCalcium +847.4%
Contains more PotassiumPotassium +7016.7%
Contains more IronIron +1807.5%
Contains more CopperCopper +3421.7%
Contains more ZincZinc +495.1%
Contains more PhosphorusPhosphorus +2157.9%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +15831%
Contains more SeleniumSelenium +2100%

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%
Teff
Teff
8
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% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +875%
Contains more Vitamin B2Vitamin B2 +145.5%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +608.3%
Contains more Vitamin B6Vitamin B6 +1277.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Winter melon Teff DV% diff.
Manganese 0.058mg 9.24mg 399%
Iron 0.4mg 7.63mg 90%
Copper 0.023mg 0.81mg 87%
Phosphorus 19mg 429mg 59%
Magnesium 10mg 184mg 41%
Vitamin B6 0.035mg 0.482mg 34%
Vitamin B1 0.04mg 0.39mg 29%
Zinc 0.61mg 3.63mg 27%
Protein 0.4g 13.3g 26%
Carbs 3g 73.13g 23%
Fiber 2.9g 8g 20%
Vitamin B3 0.4mg 3.363mg 19%
Calories 13kcal 367kcal 18%
Calcium 19mg 180mg 16%
Vitamin B5 0.133mg 0.942mg 16%
Starch 36.56g 15%
Vitamin C 13mg 14%
Vitamin B2 0.11mg 0.27mg 12%
Potassium 6mg 427mg 12%
Selenium 0.2µg 4.4µg 8%
Polyunsaturated fat 0.087g 1.071g 7%
Sodium 111mg 12mg 4%
Fats 0.2g 2.38g 3%
Saturated fat 0.016g 0.449g 2%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Fructose 0.47g 1%
Monounsaturated fat 0.037g 0.589g 1%
Vitamin E 0.08mg 1%
Folate 5µg 1%
Net carbs 0.1g 65.13g N/A
Sugar 1.84g N/A
Tryptophan 0.002mg 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.009mg 0.376mg 0%
Methionine 0.003mg 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g 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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +989.6%
Contains more ProteinProtein +3225%
Contains more FatsFats +1090%
Contains more CarbsCarbs +2337.7%
Contains more OtherOther +690%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +1491.9%
Contains more Poly. FatPolyunsaturated fat +1131%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.