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  6. Watermelon vs. Winter melon

Watermelon vs. Winter melon — In-Depth Nutrition Comparison

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How are watermelon and winter melon different?

  • Watermelon is higher in vitamin A; however, winter melon is richer in fiber, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin A for watermelon is 11% higher.
  • Watermelon contains 19 times more potassium than winter melon. While watermelon contains 112mg of potassium, winter melon contains only 6mg.
  • Watermelon has less sodium.

Watermelon, raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

Infographic

Watermelon 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more PotassiumPotassium +1766.7%
Contains more CopperCopper +82.6%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +171.4%
Contains more IronIron +66.7%
Contains more ZincZinc +510%
Contains more PhosphorusPhosphorus +72.7%
Contains more ManganeseManganese +52.6%
~equal in Magnesium ~10mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +66.2%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +60.5%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Winter melon DV% diff.
Fiber 0.4g 2.9g 10%
Vitamin B2 0.021mg 0.11mg 7%
Vitamin C 8.1mg 13mg 5%
Zinc 0.1mg 0.61mg 5%
Sodium 1mg 111mg 5%
Fructose 3.36g 4%
Potassium 112mg 6mg 3%
Vitamin A 28µg 0µg 3%
Carbs 7.55g 3g 2%
Iron 0.24mg 0.4mg 2%
Copper 0.042mg 0.023mg 2%
Vitamin B5 0.221mg 0.133mg 2%
Calories 30kcal 13kcal 1%
Calcium 7mg 19mg 1%
Phosphorus 11mg 19mg 1%
Manganese 0.038mg 0.058mg 1%
Vitamin B1 0.033mg 0.04mg 1%
Vitamin B3 0.178mg 0.4mg 1%
Vitamin B6 0.045mg 0.035mg 1%
Folate 3µg 5µg 1%
Choline 4.1mg 1%
Protein 0.61g 0.4g 0%
Fats 0.15g 0.2g 0%
Net carbs 7.15g 0.1g N/A
Magnesium 10mg 10mg 0%
Sugar 6.2g N/A
Vitamin E 0.05mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0.016g 0%
Monounsaturated fat 0.037g 0.037g 0%
Polyunsaturated fat 0.05g 0.087g 0%
Tryptophan 0.007mg 0.002mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0.009mg 0%
Methionine 0.006mg 0.003mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +52.5%
Contains more CarbsCarbs +151.7%
Contains more FatsFats +33.3%
Contains more OtherOther +25%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Poly. FatPolyunsaturated fat +74%
~equal in Saturated fat ~0.016g
~equal in Monounsaturated fat ~0.037g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.