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Winter melon vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 2.76g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 75)
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 minerals?
Pumpkin
Pumpkin is relatively richer in minerals
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)

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.
Winter melon Pumpkin
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Pumpkin
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
9
Winter melon
53
Pumpkin
Mineral Summary Score
7
Winter melon
12
Pumpkin

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 Zinc +90.6%
Contains more Iron +100%
Contains more Calcium +10.5%
Contains more Potassium +5566.7%
Contains more Magnesium +20%
Contains more Copper +452.2%
Contains more Phosphorus +131.6%
Contains less Sodium -99.1%
Contains more Zinc +90.6%
Contains more Iron +100%
Contains more Calcium +10.5%
Contains more Potassium +5566.7%
Contains more Magnesium +20%
Contains more Copper +452.2%
Contains more Phosphorus +131.6%
Contains less Sodium -99.1%

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 +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Equal in Vitamin B2 - 0.11
Contains more Vitamin C +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Equal in Vitamin B2 - 0.11

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
2%
Winter melon
6%
Pumpkin
Carbohydrates
3%
Winter melon
7%
Pumpkin
Fats
1%
Winter melon
0%
Pumpkin

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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 Winter melon Pumpkin Opinion
Calories 13 26 Pumpkin
Protein 0.4 1 Pumpkin
Fats 0.2 0.1 Winter melon
Vitamin C 13 9 Winter melon
Carbs 3 6.5 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.8 Pumpkin
Calcium 19 21 Pumpkin
Potassium 6 340 Pumpkin
Magnesium 10 12 Pumpkin
Sugars 2.76 Pumpkin
Fiber 2.9 0.5 Winter melon
Copper 0.023 0.127 Pumpkin
Zinc 0.61 0.32 Winter melon
Starch
Phosphorus 19 44 Pumpkin
Sodium 111 1 Pumpkin
Vitamin A 0 8513 Pumpkin
Vitamin E 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.04 0.05 Pumpkin
Vitamin B2 0.11 0.11
Vitamin B3 0.4 0.6 Pumpkin
Vitamin B5 0.133 0.298 Pumpkin
Vitamin B6 0.035 0.061 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 Pumpkin
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.016 0.052 Winter melon
Monounsaturated Fat 0.037 0.013 Winter melon
Polyunsaturated fat 0.087 0.005 Winter melon
Tryptophan 0.002 0.012 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.009 0.054 Pumpkin
Methionine 0.003 0.011 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
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.