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Winter melon vs Potato - In-Depth Nutrition Comparison

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A recap on differences between Winter melon and Potato

  • Winter melon has more Vitamin B2, however Potato is higher in Vitamin B6, Potassium, Copper, Vitamin C, Manganese, Phosphorus, and Iron.
  • Potato covers your daily Vitamin B6 needs 20% more than Winter melon.
  • Potato contains 19 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Potato contains 6mg.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Potatoes, flesh and skin, raw.

Infographic

Winter melon vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +58.3%
Contains more Zinc +103.3%
Contains more Iron +102.5%
Contains more Potassium +6983.3%
Contains more Magnesium +130%
Contains more Copper +378.3%
Contains more Phosphorus +200%
Contains less Sodium -94.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Calcium +58.3%
Contains more Zinc +103.3%
Contains more Iron +102.5%
Contains more Potassium +6983.3%
Contains more Magnesium +130%
Contains more Copper +378.3%
Contains more Phosphorus +200%
Contains less Sodium -94.6%

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
:
9
Potato
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +51.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +751.4%
Contains more Folate +200%
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 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +51.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +165.3%
Contains more Vitamin B5 +121.8%
Contains more Vitamin B6 +751.4%
Contains more Folate +200%

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 Potato
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 Potato Opinion
Calories 13kcal 77kcal Potato
Protein 0.4g 2.05g Potato
Fats 0.2g 0.09g Winter melon
Vitamin C 13mg 19.7mg Potato
Net carbs 0.1g 15.39g Potato
Carbs 3g 17.49g Potato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.81mg Potato
Calcium 19mg 12mg Winter melon
Potassium 6mg 425mg Potato
Magnesium 10mg 23mg Potato
Sugar g 0.82g Winter melon
Fiber 2.9g 2.1g Winter melon
Copper 0.023mg 0.11mg Potato
Zinc 0.61mg 0.3mg Winter melon
Starch g 15.29g Potato
Phosphorus 19mg 57mg Potato
Sodium 111mg 6mg Potato
Vitamin A 0IU 2IU Potato
Vitamin E mg 0.01mg Potato
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.081mg Potato
Vitamin B2 0.11mg 0.032mg Winter melon
Vitamin B3 0.4mg 1.061mg Potato
Vitamin B5 0.133mg 0.295mg Potato
Vitamin B6 0.035mg 0.298mg Potato
Vitamin B12 0µg 0µg
Vitamin K µg 2µg Potato
Folate 5µg 15µg Potato
Trans Fat 0g 0g
Saturated Fat 0.016g 0.025g Winter melon
Monounsaturated Fat 0.037g 0.002g Winter melon
Polyunsaturated fat 0.087g 0.042g Winter melon
Tryptophan 0.002mg 0.021mg Potato
Threonine mg 0.067mg Potato
Isoleucine mg 0.066mg Potato
Leucine mg 0.098mg Potato
Lysine 0.009mg 0.107mg Potato
Methionine 0.003mg 0.032mg Potato
Phenylalanine mg 0.081mg Potato
Valine mg 0.103mg Potato
Histidine mg 0.035mg Potato
Fructose g 0.26g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18
Potato
Mineral Summary Score
9
Winter melon
20
Potato

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
12%
Potato
Carbohydrates
3%
Winter melon
17%
Potato
Fats
1%
Winter melon
0%
Potato

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.82g)
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 - 86)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 105mg)
Which food is richer in vitamins?
Potato
Potato 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.