Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Winter melon

Pumpkin seeds vs. Winter melon — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkin seeds and winter melon?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, yet winter melon is richer in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Pumpkin seeds have 229 times more saturated fat than winter melon. Pumpkin seeds have 3.67g of saturated fat, while winter melon has 0.016g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Pumpkin seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 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 +2520%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +15216.7%
Contains more IronIron +727.5%
Contains more CopperCopper +2900%
Contains more ZincZinc +1588.5%
Contains more PhosphorusPhosphorus +384.2%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +755.2%

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.
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 FolateFolate +80%
Contains more Vitamin CVitamin C +4233.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +137.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Winter melon DV% diff.
Zinc 10.3mg 0.61mg 88%
Copper 0.69mg 0.023mg 74%
Fiber 18.4g 2.9g 62%
Magnesium 262mg 10mg 60%
Polyunsaturated fat 8.844g 0.087g 58%
Iron 3.31mg 0.4mg 36%
Protein 18.55g 0.4g 36%
Fats 19.4g 0.2g 30%
Potassium 919mg 6mg 27%
Calories 446kcal 13kcal 22%
Manganese 0.496mg 0.058mg 19%
Carbs 53.75g 3g 17%
Saturated fat 3.67g 0.016g 17%
Monounsaturated fat 6.032g 0.037g 15%
Vitamin C 0.3mg 13mg 14%
Phosphorus 92mg 19mg 10%
Calcium 55mg 19mg 4%
Sodium 18mg 111mg 4%
Vitamin B2 0.052mg 0.11mg 4%
Vitamin B5 0.056mg 0.133mg 2%
Folate 9µg 5µg 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin B3 0.286mg 0.4mg 1%
Net carbs 35.35g 0.1g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.2µg 0%
Vitamin B6 0.037mg 0.035mg 0%
Tryptophan 0.326mg 0.002mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0.009mg 0%
Methionine 0.417mg 0.003mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +4537.5%
Contains more FatsFats +9600%
Contains more CarbsCarbs +1691.7%
Contains more OtherOther +1166.7%
Contains more WaterWater +2035.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +16202.7%
Contains more Poly. FatPolyunsaturated fat +10065.5%
Contains less Sat. FatSaturated fat -99.6%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.