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  6. Winter melon vs. Walnut

Winter melon vs. Walnut — In-Depth Nutrition Comparison

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How are winter melon and walnut different?

  • Walnut is higher than winter melon in copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, folate, and zinc.
  • Walnut covers your daily need for copper, 174% more than winter melon.
  • Winter melon is lower in saturated fat.

Waxgourd, (chinese preserving melon), raw and Nuts, walnuts, english types were used in this article.

Infographic

Winter melon vs Walnut 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%
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +415.8%
Contains more PotassiumPotassium +7250%
Contains more IronIron +627.5%
Contains more CopperCopper +6795.7%
Contains more ZincZinc +406.6%
Contains more PhosphorusPhosphorus +1721.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5786.2%
Contains more SeleniumSelenium +2350%

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%
Walnut
Walnut
10
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +752.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B5Vitamin B5 +328.6%
Contains more Vitamin B6Vitamin B6 +1434.3%
Contains more FolateFolate +1860%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Walnut DV% diff.
Polyunsaturated fat 0.087g 47.174g 314%
Copper 0.023mg 1.586mg 174%
Manganese 0.058mg 3.414mg 146%
Fats 0.2g 65.21g 100%
Phosphorus 19mg 346mg 47%
Vitamin B6 0.035mg 0.537mg 39%
Magnesium 10mg 158mg 35%
Calories 13kcal 654kcal 32%
Iron 0.4mg 2.91mg 31%
Protein 0.4g 15.23g 30%
Saturated fat 0.016g 6.126g 28%
Vitamin B1 0.04mg 0.341mg 25%
Folate 5µg 98µg 23%
Zinc 0.61mg 3.09mg 23%
Monounsaturated fat 0.037g 8.933g 22%
Fiber 2.9g 6.7g 15%
Potassium 6mg 441mg 13%
Vitamin C 13mg 1.3mg 13%
Selenium 0.2µg 4.9µg 9%
Vitamin B5 0.133mg 0.57mg 9%
Calcium 19mg 98mg 8%
Choline 39.2mg 7%
Sodium 111mg 2mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 0.4mg 1.125mg 5%
Carbs 3g 13.71g 4%
Vitamin B2 0.11mg 0.15mg 3%
Vitamin K 2.7µg 2%
Net carbs 0.1g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.002mg 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.009mg 0.424mg 0%
Methionine 0.003mg 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2261.2%
Contains more ProteinProtein +3707.5%
Contains more FatsFats +32505%
Contains more CarbsCarbs +357%
Contains more OtherOther +493.3%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +24043.2%
Contains more Poly. FatPolyunsaturated fat +54123%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.