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  6. Winter melon vs. Summer squash

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

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The main differences between Winter melon and Summer squash

  • Winter melon has more Fiber, however, Summer squash has more Vitamin B6, Potassium, Folate, and Manganese.
  • Daily need coverage for Vitamin B6 from Summer squash is 14% higher.
  • Summer squash has 56 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Summer squash has 2mg.

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

Infographic

Winter melon vs Summer squash 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.
Winter melon
Winter melon
3
:
6
Summer squash
Summer squash
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
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%
Equal in Selenium - 0.2
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
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%
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.
Winter melon
Winter melon
0
:
10
Summer squash
Summer squash
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%
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%
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%
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
Winter melon
Winter melon
2
:
3
Summer squash
Summer squash
Contains more Fats +11.1%
Contains more Protein +202.5%
Contains more Carbs +11.7%
Contains more Other +106.7%
Equal in Fats - 0.18
Equal in Water - 94.64
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Fats +11.1%
Contains more Protein +202.5%
Contains more Carbs +11.7%
Contains more Other +106.7%
Equal in Fats - 0.18
Equal in Water - 94.64

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.