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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 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

Pumpkin 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 Calcium +10.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +131.6%
Contains more Potassium +5566.7%
Contains less Sodium -99.1%
Contains more Copper +452.2%
Contains more Zinc +90.6%
Equal in Calcium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +10.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +131.6%
Contains more Potassium +5566.7%
Contains less Sodium -99.1%
Contains more Copper +452.2%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
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

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)

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.