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Winter melon vs Melon - In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Melon?

  • Winter melon is richer in Fiber, and Vitamin B2, yet Melon is richer in Vitamin B6, Vitamin C, and Potassium.
  • Winter melon has 12 times more Sodium than Melon. Winter melon has 111mg of Sodium, while Melon has 9mg.

We used Waxgourd, (chinese preserving melon), raw and Melons, casaba, raw types in this comparison.

Infographic

Winter melon vs 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 +72.7%
Contains more Iron +17.6%
Contains more Phosphorus +280%
Contains more Zinc +771.4%
Contains more Potassium +2933.3%
Contains less Sodium -91.9%
Contains more Copper +160.9%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 13% 8% 3% 17% 2% 2% 20%
Contains more Calcium +72.7%
Contains more Iron +17.6%
Contains more Phosphorus +280%
Contains more Zinc +771.4%
Contains more Potassium +2933.3%
Contains less Sodium -91.9%
Contains more Copper +160.9%
Equal in Magnesium - 11

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
:
5
Melon
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +58.3%
Contains more Vitamin C +67.7%
Contains more Vitamin B6 +365.7%
Contains more Folate +60%
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 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +58.3%
Contains more Vitamin C +67.7%
Contains more Vitamin B6 +365.7%
Contains more Folate +60%

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 Melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Melon Opinion
Net carbs 0.1g 5.68g Melon
Protein 0.4g 1.11g Melon
Fats 0.2g 0.1g Winter melon
Carbs 3g 6.58g Melon
Calories 13kcal 28kcal Melon
Starch g g
Fructose g g
Sugar g 5.69g Winter melon
Fiber 2.9g 0.9g Winter melon
Calcium 19mg 11mg Winter melon
Iron 0.4mg 0.34mg Winter melon
Magnesium 10mg 11mg Melon
Phosphorus 19mg 5mg Winter melon
Potassium 6mg 182mg Melon
Sodium 111mg 9mg Melon
Zinc 0.61mg 0.07mg Winter melon
Copper 0.023mg 0.06mg Melon
Vitamin A 0IU 0IU
Vitamin E mg 0.05mg Melon
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 21.8mg Melon
Vitamin B1 0.04mg 0.015mg Winter melon
Vitamin B2 0.11mg 0.031mg Winter melon
Vitamin B3 0.4mg 0.232mg Winter melon
Vitamin B5 0.133mg 0.084mg Winter melon
Vitamin B6 0.035mg 0.163mg Melon
Folate 5µg 8µg Melon
Vitamin B12 0µg 0µg
Vitamin K µg 2.5µg Melon
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.025g Winter melon
Monounsaturated Fat 0.037g 0.002g Winter melon
Polyunsaturated fat 0.087g 0.039g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon 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
9
Winter melon
12
Melon
Mineral Summary Score
9
Winter melon
8
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
2%
Winter melon
7%
Melon
Carbohydrates
3%
Winter melon
7%
Melon
Fats
1%
Winter melon
0%
Melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.69g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 62)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 102mg)
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.
Which food is richer in vitamins?
?
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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.