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  6. Summer squash vs. Winter melon

Summer squash vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Summer squash and Winter melon

  • Summer squash has more Vitamin B6, Potassium, Folate, and Manganese, however, Winter melon has more Fiber.
  • Daily need coverage for Vitamin B6 from Summer squash is 14% higher.
  • Winter melon has 44 times less Potassium than Summer squash. Summer squash has 262mg of Potassium, while Winter melon has 6mg.
  • Summer squash is lower in Sodium.

Food types used in this article are Squash, summer, all varieties, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Summer squash 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.
Summer squash
Summer squash
6
:
3
Winter melon
Winter melon
Contains more Magnesium +70%
Contains more Phosphorus +100%
Contains more Potassium +4266.7%
Contains less Sodium -98.2%
Contains more Copper +121.7%
Contains more Manganese +201.7%
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
Equal in Selenium - 0.2
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Magnesium +70%
Contains more Phosphorus +100%
Contains more Potassium +4266.7%
Contains less Sodium -98.2%
Contains more Copper +121.7%
Contains more Manganese +201.7%
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
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.
Summer squash
Summer squash
10
:
0
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +30.8%
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 Folate +480%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Winter melon
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 C +30.8%
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 Folate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
3
:
2
Winter melon
Winter melon
Contains more Protein +202.5%
Contains more Carbs +11.7%
Contains more Other +106.7%
Contains more Fats +11.1%
Equal in Water - 96.1
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +202.5%
Contains more Carbs +11.7%
Contains more Other +106.7%
Contains more Fats +11.1%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Winter melon
Winter melon
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.087
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +131.3%
Equal in Polyunsaturated fat - 0.087

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Winter melon
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Summer squash Winter melon Opinion
Net carbs 2.25g 0.1g Summer squash
Protein 1.21g 0.4g Summer squash
Fats 0.18g 0.2g Winter melon
Carbs 3.35g 3g Summer squash
Calories 16kcal 13kcal Summer squash
Fructose 0.95g Summer squash
Sugar 2.2g Winter melon
Fiber 1.1g 2.9g Winter melon
Calcium 15mg 19mg Winter melon
Iron 0.35mg 0.4mg Winter melon
Magnesium 17mg 10mg Summer squash
Phosphorus 38mg 19mg Summer squash
Potassium 262mg 6mg Summer squash
Sodium 2mg 111mg Summer squash
Zinc 0.29mg 0.61mg Winter melon
Copper 0.051mg 0.023mg Summer squash
Manganese 0.175mg 0.058mg Summer squash
Selenium 0.2µg 0.2µg
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 13mg Summer squash
Vitamin B1 0.048mg 0.04mg Summer squash
Vitamin B2 0.142mg 0.11mg Summer squash
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.133mg Summer squash
Vitamin B6 0.218mg 0.035mg Summer squash
Folate 29µg 5µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.002mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg 0.009mg Summer squash
Methionine 0.017mg 0.003mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.044g 0.016g Winter melon
Monounsaturated Fat 0.016g 0.037g Winter melon
Polyunsaturated fat 0.089g 0.087g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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
18%
Summer squash
9%
Winter melon
Minerals Daily Need Coverage Score
12%
Summer squash
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 - 13)
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 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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.