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Pumpkin vs Winter melon - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Winter melon

  • Pumpkin has more Copper, and Potassium, however Winter melon is higher in Vitamin A, and 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +100%
Contains more Calcium +10.5%
Contains more Potassium +5566.7%
Contains more Magnesium +20%
Contains more Copper +452.2%
Contains more Phosphorus +131.6%
Contains less Sodium -99.1%
Contains more Zinc +90.6%
Equal in Calcium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +100%
Contains more Calcium +10.5%
Contains more Potassium +5566.7%
Contains more Magnesium +20%
Contains more Copper +452.2%
Contains more Phosphorus +131.6%
Contains less Sodium -99.1%
Contains more 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Contains more Folate +220%
Contains more Vitamin C +44.4%
Equal in Vitamin B2 - 0.11
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Contains more Folate +220%
Contains more Vitamin C +44.4%
Equal in Vitamin B2 - 0.11

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
55
Pumpkin
9
Winter melon
Mineral Summary Score
18
Pumpkin
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
6%
Pumpkin
2%
Winter melon
Carbohydrates
7%
Pumpkin
3%
Winter melon
Fats
0%
Pumpkin
1%
Winter melon

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.
Pumpkin 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 64)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 110mg)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin Winter melon Opinion
Calories 26 13 Pumpkin
Protein 1 0.4 Pumpkin
Fats 0.1 0.2 Winter melon
Vitamin C 9 13 Winter melon
Net carbs 6 0.10000000149011612 Pumpkin
Carbs 6.5 3 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.4 Pumpkin
Calcium 21 19 Pumpkin
Potassium 340 6 Pumpkin
Magnesium 12 10 Pumpkin
Sugar 2.76 Winter melon
Fiber 0.5 2.9 Winter melon
Copper 0.127 0.023 Pumpkin
Zinc 0.32 0.61 Winter melon
Starch
Phosphorus 44 19 Pumpkin
Sodium 1 111 Pumpkin
Vitamin A 8513 0 Pumpkin
Vitamin E 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.04 Pumpkin
Vitamin B2 0.11 0.11
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.133 Pumpkin
Vitamin B6 0.061 0.035 Pumpkin
Vitamin B12 0 0
Vitamin K 1.1 Pumpkin
Folate 16 5 Pumpkin
Trans Fat 0 0
Saturated Fat 0.052 0.016 Winter melon
Monounsaturated Fat 0.013 0.037 Winter melon
Polyunsaturated fat 0.005 0.087 Winter melon
Tryptophan 0.012 0.002 Pumpkin
Threonine 0.029 Pumpkin
Isoleucine 0.031 Pumpkin
Leucine 0.046 Pumpkin
Lysine 0.054 0.009 Pumpkin
Methionine 0.011 0.003 Pumpkin
Phenylalanine 0.032 Pumpkin
Valine 0.035 Pumpkin
Histidine 0.016 Pumpkin
Fructose

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. 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.