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Pumpkin vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin and Winter melon?

  • Pumpkin is richer in Vitamin A RAE, Copper, and Potassium, yet Winter melon is richer in Vitamin C, and Fiber.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
  • Pumpkin has 38 times more Potassium than Winter melon. Pumpkin has 230mg of Potassium, while Winter melon has 6mg.
  • Pumpkin contains less Sodium.

We used Pumpkin, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Pumpkin vs Winter melon 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.
Contains more Iron +42.5%
Contains more Phosphorus +57.9%
Contains more Potassium +3733.3%
Contains less Sodium -99.1%
Contains more Copper +295.7%
Contains more Manganese +53.4%
Contains more Calcium +26.7%
Contains more Magnesium +11.1%
Contains more Zinc +165.2%
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +42.5%
Contains more Phosphorus +57.9%
Contains more Potassium +3733.3%
Contains less Sodium -99.1%
Contains more Copper +295.7%
Contains more Manganese +53.4%
Contains more Calcium +26.7%
Contains more Magnesium +11.1%
Contains more Zinc +165.2%
Equal in Selenium - 0.2

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 A +∞%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +25.7%
Contains more Folate +80%
Contains more Vitamin C +176.6%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +41%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +25.7%
Contains more Folate +80%
Contains more Vitamin C +176.6%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +41%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +80%
Contains more Carbs +63.3%
Contains more Other +106.7%
Contains more Fats +185.7%
Equal in Water - 96.1
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +80%
Contains more Carbs +63.3%
Contains more Other +106.7%
Contains more Fats +185.7%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +2075%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +2075%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Winter melon Opinion
Net carbs 3.8g 0.1g Pumpkin
Protein 0.72g 0.4g Pumpkin
Fats 0.07g 0.2g Winter melon
Carbs 4.9g 3g Pumpkin
Calories 20kcal 13kcal Pumpkin
Sugar 2.08g Winter melon
Fiber 1.1g 2.9g Winter melon
Calcium 15mg 19mg Winter melon
Iron 0.57mg 0.4mg Pumpkin
Magnesium 9mg 10mg Winter melon
Phosphorus 30mg 19mg Pumpkin
Potassium 230mg 6mg Pumpkin
Sodium 1mg 111mg Pumpkin
Zinc 0.23mg 0.61mg Winter melon
Copper 0.091mg 0.023mg Pumpkin
Manganese 0.089mg 0.058mg Pumpkin
Selenium 0.2µg 0.2µg
Vitamin A 5755IU 0IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 4.7mg 13mg Winter melon
Vitamin B1 0.031mg 0.04mg Winter melon
Vitamin B2 0.078mg 0.11mg Winter melon
Vitamin B3 0.413mg 0.4mg Pumpkin
Vitamin B5 0.201mg 0.133mg Pumpkin
Vitamin B6 0.044mg 0.035mg Pumpkin
Folate 9µg 5µg Pumpkin
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg 0.002mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg 0.009mg Pumpkin
Methionine 0.008mg 0.003mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.016g Winter melon
Monounsaturated Fat 0.009g 0.037g Winter melon
Polyunsaturated fat 0.004g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Pumpkin
9%
Winter melon
Minerals Daily Need Coverage Score
11%
Pumpkin
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 52)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.