Pumpkin vs. Winter melon — In-Depth Nutrition Comparison
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A recap on differences between Pumpkin and Winter melon
- Pumpkin has more Vitamin A RAE, Copper, and Potassium, however, Winter melon is higher in Fiber.
- Pumpkin covers your daily Vitamin A RAE needs 47% more than Winter melon.
- Winter melon contains 57 times less Potassium than Pumpkin. Pumpkin contains 340mg of Potassium, while Winter melon contains 6mg.
- Pumpkin has less Sodium.
Food varieties used in this article are Pumpkin, raw and Waxgourd, (chinese preserving melon), raw.
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.
Contains
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Calcium
+10.5%
Contains
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Iron
+100%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+131.6%
Contains
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Potassium
+5566.7%
Contains
less
Sodium
-99.1%
Contains
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Copper
+452.2%
Contains
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Manganese
+115.5%
Contains
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Selenium
+50%
Contains
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Zinc
+90.6%
Equal in Calcium - 19
Contains
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Calcium
+10.5%
Contains
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Iron
+100%
Contains
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Magnesium
+20%
Contains
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Phosphorus
+131.6%
Contains
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Potassium
+5566.7%
Contains
less
Sodium
-99.1%
Contains
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Copper
+452.2%
Contains
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Manganese
+115.5%
Contains
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Selenium
+50%
Contains
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Zinc
+90.6%
Equal in Calcium - 19
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.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+25%
Contains
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Vitamin B3
+50%
Contains
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Vitamin B5
+124.1%
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Vitamin B6
+74.3%
Contains
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Folate
+220%
Contains
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Vitamin C
+44.4%
Equal in Vitamin B2 - 0.11
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+25%
Contains
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Vitamin B3
+50%
Contains
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Vitamin B5
+124.1%
Contains
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Vitamin B6
+74.3%
Contains
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Folate
+220%
Contains
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Vitamin C
+44.4%
Equal in Vitamin B2 - 0.11
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+150%
Contains
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Carbs
+116.7%
Contains
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Other
+166.7%
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Fats
+100%
Equal in Water - 96.1
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Contains
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Protein
+150%
Contains
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Carbs
+116.7%
Contains
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Other
+166.7%
Contains
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Fats
+100%
Equal in Water - 96.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-69.2%
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Monounsaturated Fat
+184.6%
Contains
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Polyunsaturated fat
+1640%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Contains
less
Saturated Fat
-69.2%
Contains
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Monounsaturated Fat
+184.6%
Contains
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Polyunsaturated fat
+1640%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 0.1g |
|
| Protein | 1g | 0.4g |
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| Fats | 0.1g | 0.2g |
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| Carbs | 6.5g | 3g |
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| Calories | 26kcal | 13kcal |
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| Sugar | 2.76g |
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| Fiber | 0.5g | 2.9g |
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| Calcium | 21mg | 19mg |
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| Iron | 0.8mg | 0.4mg |
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| Magnesium | 12mg | 10mg |
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| Phosphorus | 44mg | 19mg |
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| Potassium | 340mg | 6mg |
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| Sodium | 1mg | 111mg |
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| Zinc | 0.32mg | 0.61mg |
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| Copper | 0.127mg | 0.023mg |
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| Manganese | 0.125mg | 0.058mg |
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| Selenium | 0.3µg | 0.2µg |
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| Vitamin A | 8513IU | 0IU |
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| Vitamin A RAE | 426µg | 0µg |
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| Vitamin E | 1.06mg |
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| Vitamin C | 9mg | 13mg |
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| Vitamin B1 | 0.05mg | 0.04mg |
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| Vitamin B2 | 0.11mg | 0.11mg | |
| Vitamin B3 | 0.6mg | 0.4mg |
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| Vitamin B5 | 0.298mg | 0.133mg |
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| Vitamin B6 | 0.061mg | 0.035mg |
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| Folate | 16µg | 5µg |
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| Vitamin K | 1.1µg |
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| Tryptophan | 0.012mg | 0.002mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg | 0.009mg |
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| Methionine | 0.011mg | 0.003mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.052g | 0.016g |
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| Monounsaturated Fat | 0.013g | 0.037g |
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| Polyunsaturated fat | 0.005g | 0.087g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
9%
Minerals Daily Need Coverage Score
16%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 52)
Which food is cheaper?
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 110mg)
Which food is richer in minerals?
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)