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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.

Infographic

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

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

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.
Winter melon Cassava
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Winter melon Cassava Opinion
Net carbs 0.1g 36.26g Cassava
Protein 0.4g 1.36g Cassava
Fats 0.2g 0.28g Cassava
Carbs 3g 38.06g Cassava
Calories 13kcal 160kcal Cassava
Starch g g
Fructose g g
Sugar g 1.7g Winter melon
Fiber 2.9g 1.8g Winter melon
Calcium 19mg 16mg Winter melon
Iron 0.4mg 0.27mg Winter melon
Magnesium 10mg 21mg Cassava
Phosphorus 19mg 27mg Cassava
Potassium 6mg 271mg Cassava
Sodium 111mg 14mg Cassava
Zinc 0.61mg 0.34mg Winter melon
Copper 0.023mg 0.1mg Cassava
Vitamin A 0IU 13IU Cassava
Vitamin E mg 0.19mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 20.6mg Cassava
Vitamin B1 0.04mg 0.087mg Cassava
Vitamin B2 0.11mg 0.048mg Winter melon
Vitamin B3 0.4mg 0.854mg Cassava
Vitamin B5 0.133mg 0.107mg Winter melon
Vitamin B6 0.035mg 0.088mg Cassava
Folate 5µg 27µg Cassava
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Cassava
Tryptophan 0.002mg 0.019mg Cassava
Threonine mg 0.028mg Cassava
Isoleucine mg 0.027mg Cassava
Leucine mg 0.039mg Cassava
Lysine 0.009mg 0.044mg Cassava
Methionine 0.003mg 0.011mg Cassava
Phenylalanine mg 0.026mg Cassava
Valine mg 0.035mg Cassava
Histidine mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.074g Winter melon
Monounsaturated Fat 0.037g 0.075g Cassava
Polyunsaturated fat 0.087g 0.048g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Cassava
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
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 food.
Protein
2%
Winter melon
8%
Cassava
Carbohydrates
3%
Winter melon
38%
Cassava
Fats
1%
Winter melon
1%
Cassava

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 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.

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. 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.