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Summer squash vs Winter melon - In-Depth Nutrition Comparison

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The main differences between Summer squash and Winter melon

  • Summer squash has more Vitamin B6, Potassium, Folate, and Manganese, however Winter melon has more Fiber.
  • Daily need coverage for Vitamin B6 from Summer squash is 14% higher.
  • Winter melon has 44 times less Potassium than Summer squash. Summer squash has 262mg of Potassium, while Winter melon has 6mg.
  • Summer squash is lower in Sodium.

Food types used in this article are Squash, summer, all varieties, raw and Waxgourd, (chinese preserving melon), raw.

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Summer squash 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 Potassium +4266.7%
Contains more Magnesium +70%
Contains more Copper +121.7%
Contains more Phosphorus +100%
Contains less Sodium -98.2%
Contains more Iron +14.3%
Contains more Calcium +26.7%
Contains more Zinc +110.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Potassium +4266.7%
Contains more Magnesium +70%
Contains more Copper +121.7%
Contains more Phosphorus +100%
Contains less Sodium -98.2%
Contains more Iron +14.3%
Contains more Calcium +26.7%
Contains more Zinc +110.3%

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 C +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +480%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
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 C +30.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +480%

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
18
Summer squash
9
Winter melon
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
2%
Winter melon
Carbohydrates
3%
Summer squash
3%
Winter melon
Fats
1%
Summer squash
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.
Summer squash Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash 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 - 2.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 109mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Summer squash Winter melon Opinion
Calories 16 13 Summer squash
Protein 1.21 0.4 Summer squash
Fats 0.18 0.2 Winter melon
Vitamin C 17 13 Summer squash
Net carbs 2.25 0.10000000149011612 Summer squash
Carbs 3.35 3 Summer squash
Cholesterol 0 0
Vitamin D 0 0
Iron 0.35 0.4 Winter melon
Calcium 15 19 Winter melon
Potassium 262 6 Summer squash
Magnesium 17 10 Summer squash
Sugar 2.2 Winter melon
Fiber 1.1 2.9 Winter melon
Copper 0.051 0.023 Summer squash
Zinc 0.29 0.61 Winter melon
Starch
Phosphorus 38 19 Summer squash
Sodium 2 111 Summer squash
Vitamin A 200 0 Summer squash
Vitamin E 0.12 Summer squash
Vitamin D 0 0
Vitamin B1 0.048 0.04 Summer squash
Vitamin B2 0.142 0.11 Summer squash
Vitamin B3 0.487 0.4 Summer squash
Vitamin B5 0.155 0.133 Summer squash
Vitamin B6 0.218 0.035 Summer squash
Vitamin B12 0 0
Vitamin K 3 Summer squash
Folate 29 5 Summer squash
Trans Fat 0 0
Saturated Fat 0.044 0.016 Winter melon
Monounsaturated Fat 0.016 0.037 Winter melon
Polyunsaturated fat 0.089 0.087 Summer squash
Tryptophan 0.011 0.002 Summer squash
Threonine 0.028 Summer squash
Isoleucine 0.042 Summer squash
Leucine 0.069 Summer squash
Lysine 0.065 0.009 Summer squash
Methionine 0.017 0.003 Summer squash
Phenylalanine 0.041 Summer squash
Valine 0.053 Summer squash
Histidine 0.025 Summer squash
Fructose 0.95 Summer squash

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.