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Summer squash vs Winter melon - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 2.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 109mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Winter melon
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Summer squash Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Summer squash
9
Winter melon
Mineral Summary Score
9
Summer squash
7
Winter melon

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +4266.7%
Contains more Magnesium +70%
Contains more Copper +121.7%
Contains more Phosphorus +100%
Contains less Sodium -98.2%
Contains more Iron +14.3%
Contains more Calcium +26.7%
Contains more Zinc +110.3%
Contains more Potassium +4266.7%
Contains more Magnesium +70%
Contains more Copper +121.7%
Contains more Phosphorus +100%
Contains less Sodium -98.2%
Contains more Iron +14.3%
Contains more Calcium +26.7%
Contains more Zinc +110.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%
Contains more Vitamin C +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
7%
Summer squash
2%
Winter melon
Carbohydrates
3%
Summer squash
3%
Winter melon
Fats
1%
Summer squash
1%
Winter melon

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Summer squash Winter melon Opinion
Calories 16 13 Summer squash
Protein 1.21 0.4 Summer squash
Fats 0.18 0.2 Winter melon
Vitamin C 17 13 Summer squash
Carbs 3.35 3 Summer squash
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.4 Winter melon
Calcium 15 19 Winter melon
Potassium 262 6 Summer squash
Magnesium 17 10 Summer squash
Sugars 2.2 Summer squash
Fiber 1.1 2.9 Winter melon
Copper 0.051 0.023 Summer squash
Zinc 0.29 0.61 Winter melon
Starch
Phosphorus 38 19 Summer squash
Sodium 2 111 Summer squash
Vitamin A 200 0 Summer squash
Vitamin E 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.04 Summer squash
Vitamin B2 0.142 0.11 Summer squash
Vitamin B3 0.487 0.4 Summer squash
Vitamin B5 0.155 0.133 Summer squash
Vitamin B6 0.218 0.035 Summer squash
Vitamin B12 0 0
Vitamin K 3 Summer squash
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.044 0.016 Winter melon
Monounsaturated Fat 0.016 0.037 Winter melon
Polyunsaturated fat 0.089 0.087 Summer squash
Tryptophan 0.011 0.002 Summer squash
Threonine 0.028 Summer squash
Isoleucine 0.042 Summer squash
Leucine 0.069 Summer squash
Lysine 0.065 0.009 Summer squash
Methionine 0.017 0.003 Summer squash
Phenylalanine 0.041 Summer squash
Valine 0.053 Summer squash
Histidine 0.025 Summer squash
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.