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Potato vs Winter melon - In-Depth Nutrition Comparison

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A recap on differences between Potato and Winter melon

  • Potato has more Vitamin B6, Potassium, Copper, Vitamin C, Manganese, Phosphorus, and Iron, however Winter melon is higher in Vitamin B2.
  • Potato covers your daily Vitamin B6 needs 20% more than Winter melon.
  • Winter melon contains 71 times less Potassium than Potato. Potato contains 425mg of Potassium, while Winter melon contains 6mg.
  • Potato has less Sodium.

Food varieties used in this article are Potatoes, flesh and skin, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Potato 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 Iron +102.5%
Contains more Magnesium +130%
Contains more Phosphorus +200%
Contains more Potassium +6983.3%
Contains less Sodium -94.6%
Contains more Copper +378.3%
Contains more Calcium +58.3%
Contains more Zinc +103.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Iron +102.5%
Contains more Magnesium +130%
Contains more Phosphorus +200%
Contains more Potassium +6983.3%
Contains less Sodium -94.6%
Contains more Copper +378.3%
Contains more Calcium +58.3%
Contains more Zinc +103.3%

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
Potato
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +51.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +751.4%
Contains more Folate +200%
Contains more Vitamin B2 +243.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 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 +51.5%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +751.4%
Contains more Folate +200%
Contains more Vitamin B2 +243.8%

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.
Potato 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 Potato Winter melon Opinion
Net carbs 15.39g 0.1g Potato
Protein 2.05g 0.4g Potato
Fats 0.09g 0.2g Winter melon
Carbs 17.49g 3g Potato
Calories 77kcal 13kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g g Winter melon
Fiber 2.1g 2.9g Winter melon
Calcium 12mg 19mg Winter melon
Iron 0.81mg 0.4mg Potato
Magnesium 23mg 10mg Potato
Phosphorus 57mg 19mg Potato
Potassium 425mg 6mg Potato
Sodium 6mg 111mg Potato
Zinc 0.3mg 0.61mg Winter melon
Copper 0.11mg 0.023mg Potato
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg mg Potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 13mg Potato
Vitamin B1 0.081mg 0.04mg Potato
Vitamin B2 0.032mg 0.11mg Winter melon
Vitamin B3 1.061mg 0.4mg Potato
Vitamin B5 0.295mg 0.133mg Potato
Vitamin B6 0.298mg 0.035mg Potato
Folate 15µg 5µg Potato
Vitamin B12 0µg 0µg
Vitamin K 2µg µg Potato
Tryptophan 0.021mg 0.002mg Potato
Threonine 0.067mg mg Potato
Isoleucine 0.066mg mg Potato
Leucine 0.098mg mg Potato
Lysine 0.107mg 0.009mg Potato
Methionine 0.032mg 0.003mg Potato
Phenylalanine 0.081mg mg Potato
Valine 0.103mg mg Potato
Histidine 0.035mg mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.016g Winter melon
Monounsaturated Fat 0.002g 0.037g Winter melon
Polyunsaturated fat 0.042g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato 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
18
Potato
9
Winter melon
Mineral Summary Score
20
Potato
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
12%
Potato
2%
Winter melon
Carbohydrates
17%
Potato
3%
Winter melon
Fats
0%
Potato
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 86)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 105mg)
Which food is richer in vitamins?
Potato
Potato 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.