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Yam vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Yam and Winter melon

  • Yam has more Potassium, Vitamin B6, Copper, and Manganese, however, Winter melon is higher in Vitamin B2.
  • Yam covers your daily Potassium needs 20% more than Winter melon.
  • Winter melon contains 7 times less Copper than Yam. Yam contains 0.152mg of Copper, while Winter melon contains 0.023mg.
  • Yam has less Sodium.

Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Yam 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 +30%
Contains more Magnesium +80%
Contains more Phosphorus +157.9%
Contains more Potassium +11066.7%
Contains less Sodium -92.8%
Contains more Copper +560.9%
Contains more Manganese +539.7%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains more Zinc +205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +30%
Contains more Magnesium +80%
Contains more Phosphorus +157.9%
Contains more Potassium +11066.7%
Contains less Sodium -92.8%
Contains more Copper +560.9%
Contains more Manganese +539.7%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains more Zinc +205%

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.
Yam
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +133.8%
Contains more Vitamin B6 +551.4%
Contains more Folate +220%
Contains more Vitamin B2 +292.9%
Equal in Vitamin C - 13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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 B1 +137.5%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +133.8%
Contains more Vitamin B6 +551.4%
Contains more Folate +220%
Contains more Vitamin B2 +292.9%
Equal in Vitamin C - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +272.5%
Contains more Carbs +816%
Contains more Other +153.3%
Contains more Fats +42.9%
Contains more Water +37%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +272.5%
Contains more Carbs +816%
Contains more Other +153.3%
Contains more Fats +42.9%
Contains more Water +37%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +45%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -44.8%
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +45%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Winter melon Opinion
Net carbs 23.58g 0.1g Yam
Protein 1.49g 0.4g Yam
Fats 0.14g 0.2g Winter melon
Carbs 27.48g 3g Yam
Calories 116kcal 13kcal Yam
Sugar 0.49g Winter melon
Fiber 3.9g 2.9g Yam
Calcium 14mg 19mg Winter melon
Iron 0.52mg 0.4mg Yam
Magnesium 18mg 10mg Yam
Phosphorus 49mg 19mg Yam
Potassium 670mg 6mg Yam
Sodium 8mg 111mg Yam
Zinc 0.2mg 0.61mg Winter melon
Copper 0.152mg 0.023mg Yam
Manganese 0.371mg 0.058mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 13mg Winter melon
Vitamin B1 0.095mg 0.04mg Yam
Vitamin B2 0.028mg 0.11mg Winter melon
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.311mg 0.133mg Yam
Vitamin B6 0.228mg 0.035mg Yam
Folate 16µg 5µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.002mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg 0.009mg Yam
Methionine 0.02mg 0.003mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g 0.016g Winter melon
Monounsaturated Fat 0.005g 0.037g Winter melon
Polyunsaturated fat 0.06g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
15%
Yam
9%
Winter melon
Minerals Daily Need Coverage Score
23%
Yam
8%
Winter melon

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 51)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.