Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Mashed potato

Winter melon vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Important differences between winter melon and mashed potato

  • Winter melon has more vitamin C, vitamin B2, and fiber; however, mashed potato has more potassium, vitamin B6, phosphorus, and polyunsaturated fat.
  • Winter melon's daily need coverage for vitamin C is 14% more.
  • Winter melon has 7 times more vitamin B2 than mashed potato. Winter melon has 0.11mg of vitamin B2, while mashed potato has 0.015mg.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Fast foods, potato, mashed.

Infographic

Winter melon vs Mashed potato 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" 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more IronIron +29%
Contains more ZincZinc +177.3%
Contains less SodiumSodium -63.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +4666.7%
Contains more CopperCopper +52.2%
Contains more PhosphorusPhosphorus +210.5%
Contains more ManganeseManganese +69%
Contains more SeleniumSelenium +300%
~equal in Calcium ~18mg

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 Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Mashed potato DV% diff.
Vitamin C 13mg 0mg 14%
Potassium 6mg 286mg 8%
Polyunsaturated fat 0.087g 1.342g 8%
Sodium 111mg 306mg 8%
Vitamin B2 0.11mg 0.015mg 7%
Vitamin B6 0.035mg 0.12mg 7%
Phosphorus 19mg 59mg 6%
Fiber 2.9g 1.3g 6%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin A 0µg 43µg 5%
Vitamin B3 0.4mg 1.08mg 4%
Zinc 0.61mg 0.22mg 4%
Carbs 3g 14.65g 4%
Fats 0.2g 2.82g 4%
Calories 13kcal 89kcal 4%
Saturated fat 0.016g 0.577g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.42mg 3%
Vitamin B5 0.133mg 3%
Protein 0.4g 1.65g 3%
Choline 13.4mg 2%
Monounsaturated fat 0.037g 0.72g 2%
Vitamin B1 0.04mg 0.015mg 2%
Manganese 0.058mg 0.098mg 2%
Selenium 0.2µg 0.8µg 1%
Iron 0.4mg 0.31mg 1%
Copper 0.023mg 0.035mg 1%
Folate 5µg 9µg 1%
Magnesium 10mg 15mg 1%
Net carbs 0.1g 13.35g N/A
Calcium 19mg 18mg 0%
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +20.7%
Contains more ProteinProtein +312.5%
Contains more FatsFats +1310%
Contains more CarbsCarbs +388.3%
Contains more OtherOther +320%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +1845.9%
Contains more Poly. FatPolyunsaturated fat +1442.5%

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.