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Pasta vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between pasta and winter melon?

  • Pasta is higher in folate, vitamin B1, iron, copper, manganese, phosphorus, and vitamin B12, yet winter melon is higher in vitamin C.
  • Pasta's daily need coverage for folate is 15% more.

We used Pasta, fresh-refrigerated, plain, cooked and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Pasta 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.
Pasta
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 +80%
Contains more PotassiumPotassium +300%
Contains more IronIron +185%
Contains more CopperCopper +304.3%
Contains more PhosphorusPhosphorus +231.6%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +286.2%
Contains more CalciumCalcium +216.7%
~equal in Zinc ~0.61mg

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.
Pasta
7
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +422.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +148%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
4
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1187.5%
Contains more FatsFats +425%
Contains more CarbsCarbs +731%
Contains more WaterWater +40.2%
~equal in Other ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 +235.1%
Contains more Poly. FatPolyunsaturated fat +393.1%
Contains less Sat. FatSaturated fat -89.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Winter melon
Lower in Cholesterol 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 Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pasta Winter melon DV% diff.
Folate 64µg 5µg 15%
Vitamin B1 0.209mg 0.04mg 14%
Vitamin C 0mg 13mg 14%
Fiber 2.9g 12%
Cholesterol 33mg 0mg 11%
Protein 5.15g 0.4g 10%
Iron 1.14mg 0.4mg 9%
Copper 0.093mg 0.023mg 8%
Carbs 24.93g 3g 7%
Manganese 0.224mg 0.058mg 7%
Vitamin B12 0.14µg 0µg 6%
Phosphorus 63mg 19mg 6%
Calories 131kcal 13kcal 6%
Sodium 6mg 111mg 5%
Vitamin B3 0.992mg 0.4mg 4%
Vitamin B2 0.15mg 0.11mg 3%
Polyunsaturated fat 0.429g 0.087g 2%
Magnesium 18mg 10mg 2%
Fats 1.05g 0.2g 1%
Potassium 24mg 6mg 1%
Vitamin A 6µg 0µg 1%
Calcium 6mg 19mg 1%
Vitamin B5 0.183mg 0.133mg 1%
Saturated fat 0.15g 0.016g 1%
Net carbs 24.93g 0.1g N/A
Zinc 0.56mg 0.61mg 0%
Selenium 0.2µg 0%
Vitamin B6 0.034mg 0.035mg 0%
Monounsaturated fat 0.124g 0.037g 0%
Tryptophan 0.065mg 0.002mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0.009mg 0%
Methionine 0.079mg 0.003mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
8%
Winter melon
Minerals Daily Need Coverage Score
16%
Pasta
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.134g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 49)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 105mg)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.