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Cassava vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between Cassava and Winter melon?

  • Cassava is richer than Winter melon in Manganese, Copper, Vitamin C, Potassium, and Folate.
  • Cassava's daily need coverage for Manganese is 14% more.
  • Cassava has 45 times more Potassium than Winter melon. While Cassava has 271mg of Potassium, Winter melon has only 6mg.
  • The amount of Sodium in Cassava is lower.

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

Infographic

Cassava vs Winter melon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +4416.7%
Contains more CopperCopper +334.8%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +562.1%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +18.8%
Contains more IronIron +48.1%
Contains more ZincZinc +79.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +58.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +113.5%
Contains more Vitamin B6Vitamin B6 +151.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +440%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin B5Vitamin B5 +24.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +240%
Contains more FatsFats +40%
Contains more CarbsCarbs +1168.7%
Contains more OtherOther +106.7%
Contains more WaterWater +61%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated Fat: Sat. Fat 0.074 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated Fat +102.7%
Contains less Sat. FatSaturated Fat -78.4%
Contains more Poly. FatPolyunsaturated fat +81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 Cassava Winter melon Opinion
Calories 160kcal 13kcal Cassava
Protein 1.36g 0.4g Cassava
Fats 0.28g 0.2g Cassava
Vitamin C 20.6mg 13mg Cassava
Net carbs 36.26g 0.1g Cassava
Carbs 38.06g 3g Cassava
Magnesium 21mg 10mg Cassava
Calcium 16mg 19mg Winter melon
Potassium 271mg 6mg Cassava
Iron 0.27mg 0.4mg Winter melon
Sugar 1.7g Winter melon
Fiber 1.8g 2.9g Winter melon
Copper 0.1mg 0.023mg Cassava
Zinc 0.34mg 0.61mg Winter melon
Phosphorus 27mg 19mg Cassava
Sodium 14mg 111mg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin A RAE 1µg 0µg Cassava
Vitamin E 0.19mg Cassava
Manganese 0.384mg 0.058mg Cassava
Selenium 0.7µg 0.2µg Cassava
Vitamin B1 0.087mg 0.04mg Cassava
Vitamin B2 0.048mg 0.11mg Winter melon
Vitamin B3 0.854mg 0.4mg Cassava
Vitamin B5 0.107mg 0.133mg Winter melon
Vitamin B6 0.088mg 0.035mg Cassava
Vitamin K 1.9µg Cassava
Folate 27µg 5µg Cassava
Choline 23.7mg Cassava
Saturated Fat 0.074g 0.016g Winter melon
Monounsaturated Fat 0.075g 0.037g Cassava
Polyunsaturated fat 0.048g 0.087g Winter melon
Tryptophan 0.019mg 0.002mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg 0.009mg Cassava
Methionine 0.011mg 0.003mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Cassava
8%
Winter melon
Minerals Daily Need Coverage Score
16%
Cassava
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 94)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 97mg)
Which food is richer in vitamins?
Cassava
Cassava 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

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.