Russet potato vs. Winter melon — In-Depth Nutrition Comparison
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How are Russet potato and Winter melon different?
- Russet potato is higher in Vitamin B6, Potassium, Copper, Iron, Phosphorus, Manganese, Vitamin B3, and Folate, however, Winter melon is richer in Vitamin C.
- Daily need coverage for Vitamin B6 from Russet potato is 25% higher.
- Russet potato contains 92 times more Potassium than Winter melon. While Russet potato contains 550mg of Potassium, Winter melon contains only 6mg.
Potatoes, Russet, flesh and skin, baked and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +9066.7% |
| Contains more IronIron | +167.5% |
| Contains more CopperCopper | +365.2% |
| Contains more PhosphorusPhosphorus | +273.7% |
| Contains less SodiumSodium | -87.4% |
| Contains more ManganeseManganese | +293.1% |
| Contains more SeleniumSelenium | +150% |
| Contains more ZincZinc | +74.3% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +237% |
| Contains more Vitamin B5Vitamin B5 | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +911.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +420% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +56.6% |
| Contains more Vitamin B2Vitamin B2 | +129.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +557.5% |
| Contains more CarbsCarbs | +614.7% |
| Contains more OtherOther | +350% |
| Contains more FatsFats | +53.8% |
| Contains more WaterWater | +29.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.032 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -50% |
| Contains more Mono. FatMonounsaturated Fat | +1133.3% |
| Contains more Poly. FatPolyunsaturated fat | +61.1% |
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 Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 13kcal |
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| Protein | 2.63g | 0.4g |
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| Fats | 0.13g | 0.2g |
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| Vitamin C | 8.3mg | 13mg |
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| Net carbs | 19.14g | 0.1g |
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| Carbs | 21.44g | 3g |
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| Magnesium | 30mg | 10mg |
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| Calcium | 18mg | 19mg |
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| Potassium | 550mg | 6mg |
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| Iron | 1.07mg | 0.4mg |
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| Sugar | 1.08g |
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| Fiber | 2.3g | 2.9g |
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| Copper | 0.107mg | 0.023mg |
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| Zinc | 0.35mg | 0.61mg |
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| Starch | 17.45g |
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| Phosphorus | 71mg | 19mg |
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| Sodium | 14mg | 111mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 1µg | 0µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.228mg | 0.058mg |
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| Selenium | 0.5µg | 0.2µg |
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| Vitamin B1 | 0.067mg | 0.04mg |
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| Vitamin B2 | 0.048mg | 0.11mg |
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| Vitamin B3 | 1.348mg | 0.4mg |
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| Vitamin B5 | 0.38mg | 0.133mg |
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| Vitamin B6 | 0.354mg | 0.035mg |
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| Vitamin K | 2µg |
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| Folate | 26µg | 5µg |
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| Choline | 15mg |
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| Saturated Fat | 0.032g | 0.016g |
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| Monounsaturated Fat | 0.003g | 0.037g |
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| Polyunsaturated fat | 0.054g | 0.087g |
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| Tryptophan | 0.027mg | 0.002mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.137mg | 0.009mg |
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| Methionine | 0.041mg | 0.003mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
17%
8%
Minerals Daily Need Coverage Score
23%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 82)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)