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

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

All nutrients comparison - raw data values

Nutrient Cassava Winter melon Opinion
Net carbs 36.26g 0.1g Cassava
Protein 1.36g 0.4g Cassava
Fats 0.28g 0.2g Cassava
Carbs 38.06g 3g Cassava
Calories 160kcal 13kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g g Winter melon
Fiber 1.8g 2.9g Winter melon
Calcium 16mg 19mg Winter melon
Iron 0.27mg 0.4mg Winter melon
Magnesium 21mg 10mg Cassava
Phosphorus 27mg 19mg Cassava
Potassium 271mg 6mg Cassava
Sodium 14mg 111mg Cassava
Zinc 0.34mg 0.61mg Winter melon
Copper 0.1mg 0.023mg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin E 0.19mg mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 13mg 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
Folate 27µg 5µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Cassava
Tryptophan 0.019mg 0.002mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg 0.009mg Cassava
Methionine 0.011mg 0.003mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.016g Winter melon
Monounsaturated Fat 0.075g 0.037g Cassava
Polyunsaturated fat 0.048g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava 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
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

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

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.