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Carrot vs Winter melon - In-Depth Nutrition Comparison

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What are the differences between Carrot and Winter melon?

  • Carrot is higher in Vitamin A RAE, Potassium, and Vitamin B6, yet Winter melon is higher in Vitamin C.
  • Carrot's daily need coverage for Vitamin A RAE is 93% more.
  • Carrot has 53 times more Potassium than Winter melon. While Carrot has 320mg of Potassium, Winter melon has only 6mg.

We used Carrots, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Carrot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +73.7%
Contains more Magnesium +20%
Contains more Phosphorus +84.2%
Contains more Potassium +5233.3%
Contains less Sodium -37.8%
Contains more Copper +95.7%
Contains more Iron +33.3%
Contains more Zinc +154.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +73.7%
Contains more Magnesium +20%
Contains more Phosphorus +84.2%
Contains more Potassium +5233.3%
Contains less Sodium -37.8%
Contains more Copper +95.7%
Contains more Iron +33.3%
Contains more Zinc +154.2%

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
Carrot
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +294.3%
Contains more Folate +280%
Contains more Vitamin C +120.3%
Contains more Vitamin B2 +89.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +65%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +105.3%
Contains more Vitamin B6 +294.3%
Contains more Folate +280%
Contains more Vitamin C +120.3%
Contains more Vitamin B2 +89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Winter melon Opinion
Net carbs 6.78g 0.1g Carrot
Protein 0.93g 0.4g Carrot
Fats 0.24g 0.2g Carrot
Carbs 9.58g 3g Carrot
Calories 41kcal 13kcal Carrot
Starch 1.43g g Carrot
Fructose 0.55g g Carrot
Sugar 4.74g g Winter melon
Fiber 2.8g 2.9g Winter melon
Calcium 33mg 19mg Carrot
Iron 0.3mg 0.4mg Winter melon
Magnesium 12mg 10mg Carrot
Phosphorus 35mg 19mg Carrot
Potassium 320mg 6mg Carrot
Sodium 69mg 111mg Carrot
Zinc 0.24mg 0.61mg Winter melon
Copper 0.045mg 0.023mg Carrot
Vitamin A 16706IU 0IU Carrot
Vitamin E 0.66mg mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 13mg Winter melon
Vitamin B1 0.066mg 0.04mg Carrot
Vitamin B2 0.058mg 0.11mg Winter melon
Vitamin B3 0.983mg 0.4mg Carrot
Vitamin B5 0.273mg 0.133mg Carrot
Vitamin B6 0.138mg 0.035mg Carrot
Folate 19µg 5µg Carrot
Vitamin B12 0µg 0µg
Vitamin K 13.2µg µg Carrot
Tryptophan 0.012mg 0.002mg Carrot
Threonine 0.191mg mg Carrot
Isoleucine 0.077mg mg Carrot
Leucine 0.102mg mg Carrot
Lysine 0.101mg 0.009mg Carrot
Methionine 0.02mg 0.003mg Carrot
Phenylalanine 0.061mg mg Carrot
Valine 0.069mg mg Carrot
Histidine 0.04mg mg Carrot
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.016g Winter melon
Monounsaturated Fat 0.014g 0.037g Winter melon
Polyunsaturated fat 0.117g 0.087g Carrot

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
9
Winter melon
Mineral Summary Score
13
Carrot
9
Winter melon

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 food.
Protein
6%
Carrot
2%
Winter melon
Carbohydrates
10%
Carrot
3%
Winter melon
Fats
1%
Carrot
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.74g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 42mg)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.