Winter melon vs. Water chestnuts — In-Depth Nutrition Comparison
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Differences between winter melon and water chestnuts
- Winter melon has more vitamin C, while water chestnuts have more copper, vitamin B6, potassium, manganese, vitamin B1, vitamin B2, vitamin B5, and phosphorus.
- Water chestnuts' daily need coverage for copper is 34% higher.
- Water chestnuts contain 8 times less sodium than winter melon. Winter melon contains 111mg of sodium, while water chestnuts contain 14mg.
The food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Waterchestnuts, chinese, (matai), raw.
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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 CalciumCalcium | +72.7% |
| Contains more IronIron | +566.7% |
| Contains more ZincZinc | +22% |
| Contains more MagnesiumMagnesium | +120% |
| Contains more PotassiumPotassium | +9633.3% |
| Contains more CopperCopper | +1317.4% |
| Contains more PhosphorusPhosphorus | +231.6% |
| Contains less SodiumSodium | -87.4% |
| Contains more ManganeseManganese | +470.7% |
| Contains more SeleniumSelenium | +250% |
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 | +225% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +81.8% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +260.2% |
| Contains more Vitamin B6Vitamin B6 | +837.1% |
| Contains more FolateFolate | +220% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.023mg | 0.326mg | 34% |
| Vitamin B6 | 0.035mg | 0.328mg | 23% |
| Potassium | 6mg | 584mg | 17% |
| Manganese | 0.058mg | 0.331mg | 12% |
| Vitamin C | 13mg | 4mg | 10% |
| Vitamin E | 1.2mg | 8% | |
| Vitamin B1 | 0.04mg | 0.14mg | 8% |
| Choline | 36.2mg | 7% | |
| Carbs | 3g | 23.94g | 7% |
| Vitamin B5 | 0.133mg | 0.479mg | 7% |
| Vitamin B2 | 0.11mg | 0.2mg | 7% |
| Phosphorus | 19mg | 63mg | 6% |
| Vitamin B3 | 0.4mg | 1mg | 4% |
| Sodium | 111mg | 14mg | 4% |
| Calories | 13kcal | 97kcal | 4% |
| Iron | 0.4mg | 0.06mg | 4% |
| Magnesium | 10mg | 22mg | 3% |
| Folate | 5µg | 16µg | 3% |
| Protein | 0.4g | 1.4g | 2% |
| Zinc | 0.61mg | 0.5mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calcium | 19mg | 11mg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 0.1g | 20.94g | N/A |
| Sugar | 4.8g | N/A | |
| Fiber | 2.9g | 3g | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.016g | 0.026g | 0% |
| Monounsaturated fat | 0.037g | 0.002g | 0% |
| Polyunsaturated fat | 0.087g | 0.043g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 0% |
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:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more FatsFats | +100% |
| Contains more WaterWater | +30.8% |
| Contains more ProteinProtein | +250% |
| Contains more CarbsCarbs | +698% |
| Contains more OtherOther | +266.7% |
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains less Sat. FatSaturated fat | -38.5% |
| Contains more Mono. FatMonounsaturated fat | +1750% |
| Contains more Poly. FatPolyunsaturated fat | +102.3% |
