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Sweet potato vs Winter melon - In-Depth Nutrition Comparison

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Significant differences between Sweet potato and Winter melon

  • Sweet potato has more Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Potassium, and Manganese, however Winter melon is richer in Vitamin C.
  • Sweet potato covers your daily Vitamin A RAE needs 79% more than Winter melon.
  • Winter melon has 56 times less Potassium than Sweet potato. Sweet potato has 337mg of Potassium, while Winter melon has 6mg.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Waxgourd, (chinese preserving melon), raw.

Infographic

Sweet potato 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 +57.9%
Contains more Iron +52.5%
Contains more Magnesium +150%
Contains more Phosphorus +147.4%
Contains more Potassium +5516.7%
Contains less Sodium -50.5%
Contains more Copper +556.5%
Contains more Zinc +103.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +57.9%
Contains more Iron +52.5%
Contains more Magnesium +150%
Contains more Phosphorus +147.4%
Contains more Potassium +5516.7%
Contains less Sodium -50.5%
Contains more Copper +556.5%
Contains more Zinc +103.3%

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 A +∞%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +501.5%
Contains more Vitamin B6 +497.1%
Contains more Folate +120%
Contains more Vitamin C +441.7%
Contains more Vitamin B2 +80.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +501.5%
Contains more Vitamin B6 +497.1%
Contains more Folate +120%
Contains more Vitamin C +441.7%
Contains more Vitamin B2 +80.3%

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.
Sweet potato 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 Sweet potato Winter melon Opinion
Net carbs 17.12g 0.1g Sweet potato
Protein 1.57g 0.4g Sweet potato
Fats 0.05g 0.2g Winter melon
Carbs 20.12g 3g Sweet potato
Calories 86kcal 13kcal Sweet potato
Starch 12.65g g Sweet potato
Fructose 0.7g g Sweet potato
Sugar 4.18g g Winter melon
Fiber 3g 2.9g Sweet potato
Calcium 30mg 19mg Sweet potato
Iron 0.61mg 0.4mg Sweet potato
Magnesium 25mg 10mg Sweet potato
Phosphorus 47mg 19mg Sweet potato
Potassium 337mg 6mg Sweet potato
Sodium 55mg 111mg Sweet potato
Zinc 0.3mg 0.61mg Winter melon
Copper 0.151mg 0.023mg Sweet potato
Vitamin A 14187IU 0IU Sweet potato
Vitamin E 0.26mg mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.4mg 13mg Winter melon
Vitamin B1 0.078mg 0.04mg Sweet potato
Vitamin B2 0.061mg 0.11mg Winter melon
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.133mg Sweet potato
Vitamin B6 0.209mg 0.035mg Sweet potato
Folate 11µg 5µg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 1.8µg µg Sweet potato
Tryptophan 0.031mg 0.002mg Sweet potato
Threonine 0.083mg mg Sweet potato
Isoleucine 0.055mg mg Sweet potato
Leucine 0.092mg mg Sweet potato
Lysine 0.066mg 0.009mg Sweet potato
Methionine 0.029mg 0.003mg Sweet potato
Phenylalanine 0.089mg mg Sweet potato
Valine 0.086mg mg Sweet potato
Histidine 0.031mg mg Sweet potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.018g 0.016g Winter melon
Monounsaturated Fat 0.001g 0.037g Winter melon
Polyunsaturated fat 0.014g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
85
Sweet potato
9
Winter melon
Mineral Summary Score
21
Sweet potato
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
9%
Sweet potato
2%
Winter melon
Carbohydrates
20%
Sweet potato
3%
Winter melon
Fats
0%
Sweet potato
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 70)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.