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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +4416.7%
Contains more Magnesium +110%
Contains more Copper +334.8%
Contains more Phosphorus +42.1%
Contains less Sodium -87.4%
Contains more Iron +48.1%
Contains more Calcium +18.8%
Contains more Zinc +79.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Potassium +4416.7%
Contains more Magnesium +110%
Contains more Copper +334.8%
Contains more Phosphorus +42.1%
Contains less Sodium -87.4%
Contains more Iron +48.1%
Contains more Calcium +18.8%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +151.4%
Contains more Folate +440%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +24.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +151.4%
Contains more Folate +440%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +24.3%

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
14
Cassava
9
Winter melon
Mineral Summary Score
14
Cassava
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
8%
Cassava
2%
Winter melon
Carbohydrates
38%
Cassava
3%
Winter melon
Fats
1%
Cassava
1%
Winter melon

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.
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

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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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.

All nutrients comparison - raw data values

Nutrient Cassava Winter melon Opinion
Calories 160 13 Cassava
Protein 1.36 0.4 Cassava
Fats 0.28 0.2 Cassava
Vitamin C 20.6 13 Cassava
Net carbs 36.2599983215332 0.10000000149011612 Cassava
Carbs 38.06 3 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 0.4 Winter melon
Calcium 16 19 Winter melon
Potassium 271 6 Cassava
Magnesium 21 10 Cassava
Sugar 1.7 Winter melon
Fiber 1.8 2.9 Winter melon
Copper 0.1 0.023 Cassava
Zinc 0.34 0.61 Winter melon
Starch
Phosphorus 27 19 Cassava
Sodium 14 111 Cassava
Vitamin A 13 0 Cassava
Vitamin E 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.087 0.04 Cassava
Vitamin B2 0.048 0.11 Winter melon
Vitamin B3 0.854 0.4 Cassava
Vitamin B5 0.107 0.133 Winter melon
Vitamin B6 0.088 0.035 Cassava
Vitamin B12 0 0
Vitamin K 1.9 Cassava
Folate 27 5 Cassava
Trans Fat 0 0
Saturated Fat 0.074 0.016 Winter melon
Monounsaturated Fat 0.075 0.037 Cassava
Polyunsaturated fat 0.048 0.087 Winter melon
Tryptophan 0.019 0.002 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.044 0.009 Cassava
Methionine 0.011 0.003 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

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. 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.