Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Winter melon vs Potato - In-Depth Nutrition Comparison

Compare

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
Copy 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
:
6
Potato
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%

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
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 the food
Protein
2%
Winter melon
12%
Potato
Carbohydrates
3%
Winter melon
17%
Potato
Fats
1%
Winter melon
0%
Potato

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 Potato
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 Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

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

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 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. 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.