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Winter melon vs. Turmeric — In-Depth Nutrition Comparison

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What are the main differences between winter melon and turmeric?

  • Winter melon is richer in vitamin C, yet turmeric is richer in manganese, iron, copper, fiber, potassium, magnesium, phosphorus, zinc, and calcium.
  • Turmeric's daily need coverage for manganese is 858% higher.
  • Winter melon has 19 times more vitamin C than turmeric. Winter melon has 13mg of vitamin C, while turmeric has 0.7mg.

We used Waxgourd, (chinese preserving melon), raw and Spices, turmeric, ground types in this comparison.

Infographic

Winter melon vs Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more MagnesiumMagnesium +1980%
Contains more CalciumCalcium +784.2%
Contains more PotassiumPotassium +34566.7%
Contains more IronIron +13650%
Contains more CopperCopper +5552.2%
Contains more ZincZinc +637.7%
Contains more PhosphorusPhosphorus +1473.7%
Contains less SodiumSodium -75.7%
Contains more ManganeseManganese +34037.9%
Contains more SeleniumSelenium +3000%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin CVitamin C +1757.1%
Contains more Vitamin B1Vitamin B1 +45%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +237.5%
Contains more Vitamin B5Vitamin B5 +307.5%
Contains more Vitamin B6Vitamin B6 +205.7%
Contains more FolateFolate +300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more WaterWater +647.9%
Contains more ProteinProtein +2320%
Contains more FatsFats +1525%
Contains more CarbsCarbs +2138%
Contains more OtherOther +2260%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +1113.5%
Contains more Poly. FatPolyunsaturated fat +769%

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 Turmeric
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 Turmeric DV% diff.
Manganese 0.058mg 19.8mg 858%
Iron 0.4mg 55mg 683%
Copper 0.023mg 1.3mg 142%
Fiber 2.9g 22.7g 79%
Potassium 6mg 2080mg 61%
Magnesium 10mg 208mg 47%
Phosphorus 19mg 299mg 40%
Zinc 0.61mg 4.5mg 35%
Vitamin E 4.43mg 30%
Carbs 3g 67.14g 21%
Protein 0.4g 9.68g 19%
Calories 13kcal 312kcal 15%
Calcium 19mg 168mg 15%
Vitamin C 13mg 0.7mg 14%
Selenium 0.2µg 6.2µg 11%
Vitamin K 13.4µg 11%
Choline 49.2mg 9%
Saturated fat 0.016g 1.838g 8%
Vitamin B5 0.133mg 0.542mg 8%
Vitamin B6 0.035mg 0.107mg 6%
Vitamin B3 0.4mg 1.35mg 6%
Fats 0.2g 3.25g 5%
Sodium 111mg 27mg 4%
Folate 5µg 20µg 4%
Polyunsaturated fat 0.087g 0.756g 4%
Vitamin B2 0.11mg 0.15mg 3%
Vitamin B1 0.04mg 0.058mg 2%
Fructose 0.45g 1%
Monounsaturated fat 0.037g 0.449g 1%
Net carbs 0.1g 44.44g N/A
Sugar 3.21g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.002mg 0.17mg 0%
Threonine 0.33mg 0%
Isoleucine 0.47mg 0%
Leucine 0.81mg 0%
Lysine 0.009mg 0.38mg 0%
Methionine 0.003mg 0.14mg 0%
Phenylalanine 0.53mg 0%
Valine 0.66mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Turmeric
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
23%
Turmeric
Minerals Daily Need Coverage Score
8%
Winter melon
575%
Turmeric

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.21g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 1.822g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.5)
Which food contains less Sodium?
Turmeric
Turmeric contains less Sodium (difference - 84mg)
Which food is richer in minerals?
Turmeric
Turmeric is relatively richer in minerals
Which food is richer in vitamins?
Turmeric
Turmeric 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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.