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Winter melon vs Cassava - In-Depth Nutrition Comparison

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What are the differences between Winter melon and Cassava?

  • Cassava is richer than Winter melon in Manganese, Copper, Vitamin C, Potassium and Folate.
  • Cassava's daily need coverage for Manganese is 14% more.
  • Winter melon has 8 times more Sodium than Cassava. While Winter melon has 111mg of Sodium, Cassava has only 14mg.

We used Waxgourd, (chinese preserving melon), raw and Cassava, raw types in this article.

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Winter melon vs Cassava 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 Iron +48.1%
Contains more Calcium +18.8%
Contains more Zinc +79.4%
Contains more Potassium +4416.7%
Contains more Magnesium +110%
Contains more Copper +334.8%
Contains more Phosphorus +42.1%
Contains less Sodium -87.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 24% 15% 34% 10% 12% 2%
Contains more Iron +48.1%
Contains more Calcium +18.8%
Contains more Zinc +79.4%
Contains more Potassium +4416.7%
Contains more Magnesium +110%
Contains more Copper +334.8%
Contains more Phosphorus +42.1%
Contains less Sodium -87.4%

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 B2 +129.2%
Contains more Vitamin B5 +24.3%
Contains more Vitamin C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +151.4%
Contains more Folate +440%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +24.3%
Contains more Vitamin C +58.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +117.5%
Contains more Vitamin B3 +113.5%
Contains more Vitamin B6 +151.4%
Contains more Folate +440%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
14
Cassava
Mineral Summary Score
9
Winter melon
14
Cassava

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 the food
Protein
2%
Winter melon
8%
Cassava
Carbohydrates
3%
Winter melon
38%
Cassava
Fats
1%
Winter melon
1%
Cassava

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Cassava
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Cassava
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 contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 1.7g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 94)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 97mg)
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Cassava Opinion
Calories 13 160 Cassava
Protein 0.4 1.36 Cassava
Fats 0.2 0.28 Cassava
Vitamin C 13 20.6 Cassava
Carbs 3 38.06 Cassava
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.27 Winter melon
Calcium 19 16 Winter melon
Potassium 6 271 Cassava
Magnesium 10 21 Cassava
Sugars 1.7 Winter melon
Fiber 2.9 1.8 Winter melon
Copper 0.023 0.1 Cassava
Zinc 0.61 0.34 Winter melon
Starch
Phosphorus 19 27 Cassava
Sodium 111 14 Cassava
Vitamin A 0 13 Cassava
Vitamin E 0.19 Cassava
Vitamin D 0 0
Vitamin B1 0.04 0.087 Cassava
Vitamin B2 0.11 0.048 Winter melon
Vitamin B3 0.4 0.854 Cassava
Vitamin B5 0.133 0.107 Winter melon
Vitamin B6 0.035 0.088 Cassava
Vitamin B12 0 0
Vitamin K 1.9 Cassava
Folate 5 27 Cassava
Trans Fat 0 0
Saturated Fat 0.016 0.074 Winter melon
Monounsaturated Fat 0.037 0.075 Cassava
Polyunsaturated fat 0.087 0.048 Winter melon
Tryptophan 0.002 0.019 Cassava
Threonine 0.028 Cassava
Isoleucine 0.027 Cassava
Leucine 0.039 Cassava
Lysine 0.009 0.044 Cassava
Methionine 0.003 0.011 Cassava
Phenylalanine 0.026 Cassava
Valine 0.035 Cassava
Histidine 0.02 Cassava
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.