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  6. Pumpkin vs. Winter melon

Pumpkin vs. Winter melon — In-Depth Nutrition Comparison

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A recap on the differences between pumpkin and winter melon

  • Pumpkin has more vitamin A, copper, and potassium; however, winter melon is higher in fiber.
  • Pumpkin covers your daily vitamin A 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

Pumpkin vs Winter melon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +20%
Contains more PotassiumPotassium +5566.7%
Contains more IronIron +100%
Contains more CopperCopper +452.2%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +115.5%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +90.6%
~equal in Calcium ~19mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +124.1%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Winter melon DV% diff.
Vitamin A 426µg 0µg 47%
Copper 0.127mg 0.023mg 12%
Potassium 340mg 6mg 10%
Fiber 0.5g 2.9g 10%
Vitamin E 1.06mg 7%
Iron 0.8mg 0.4mg 5%
Sodium 1mg 111mg 5%
Vitamin C 9mg 13mg 4%
Phosphorus 44mg 19mg 4%
Zinc 0.32mg 0.61mg 3%
Manganese 0.125mg 0.058mg 3%
Vitamin B5 0.298mg 0.133mg 3%
Folate 16µg 5µg 3%
Vitamin B6 0.061mg 0.035mg 2%
Calories 26kcal 13kcal 1%
Protein 1g 0.4g 1%
Carbs 6.5g 3g 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B3 0.6mg 0.4mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Polyunsaturated fat 0.005g 0.087g 1%
Protein per 100 calories 3.8g 3.1g N/A
Calories per 10 g protein 260kcal 325kcal N/A
Weight per 100 calories 385g 769g N/A
Fats 0.1g 0.2g 0%
Net carbs 6g 0.1g N/A
Magnesium 12mg 10mg 0%
Calcium 21mg 19mg 0%
Sugar 2.76g N/A
Selenium 0.3µg 0.2µg 0%
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.052g 0.016g 0%
Monounsaturated fat 0.013g 0.037g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0.009mg 0%
Methionine 0.011mg 0.003mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +150%
Contains more CarbsCarbs +116.7%
Contains more FatsFats +100%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +1640%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.