Winter melon vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between winter melon and potatoes
- Winter melon has more vitamin B2; however, potatoes are higher in vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, and iron.
- Potatoes cover your daily vitamin B6 needs 20% more than winter melon.
- Potatoes contain 19 times less sodium than winter melon. Winter melon contains 111mg of sodium, while potatoes contain 6mg.
Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Potatoes, flesh, and skin, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +58.3% |
| Contains more ZincZinc | +103.3% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +6983.3% |
| Contains more IronIron | +102.5% |
| Contains more CopperCopper | +378.3% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +244.8% |
| Contains more SeleniumSelenium | +100% |
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.
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin CVitamin C | +51.5% |
| Contains more Vitamin B1Vitamin B1 | +102.5% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +121.8% |
| Contains more Vitamin B6Vitamin B6 | +751.4% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.035mg | 0.298mg | 20% |
| Potassium | 6mg | 425mg | 12% |
| Copper | 0.023mg | 0.11mg | 10% |
| Vitamin C | 13mg | 19.7mg | 7% |
| Vitamin B2 | 0.11mg | 0.032mg | 6% |
| Manganese | 0.058mg | 0.2mg | 6% |
| Starch | 15.29g | 6% | |
| Sodium | 111mg | 6mg | 5% |
| Carbs | 3g | 17.49g | 5% |
| Iron | 0.4mg | 0.81mg | 5% |
| Phosphorus | 19mg | 57mg | 5% |
| Vitamin B3 | 0.4mg | 1.061mg | 4% |
| Calories | 13kcal | 77kcal | 3% |
| Folate | 5µg | 15µg | 3% |
| Vitamin B5 | 0.133mg | 0.295mg | 3% |
| Protein | 0.4g | 2.05g | 3% |
| Vitamin B1 | 0.04mg | 0.081mg | 3% |
| Zinc | 0.61mg | 0.3mg | 3% |
| Fiber | 2.9g | 2.1g | 3% |
| Magnesium | 10mg | 23mg | 3% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Calcium | 19mg | 12mg | 1% |
| Fats | 0.2g | 0.09g | 0% |
| Net carbs | 0.1g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Selenium | 0.2µg | 0.4µg | 0% |
| Saturated fat | 0.016g | 0.025g | 0% |
| Monounsaturated fat | 0.037g | 0.002g | 0% |
| Polyunsaturated fat | 0.087g | 0.042g | 0% |
| Tryptophan | 0.002mg | 0.021mg | 0% |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.009mg | 0.107mg | 0% |
| Methionine | 0.003mg | 0.032mg | 0% |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +122.2% |
| Contains more WaterWater | +21.3% |
| Contains more ProteinProtein | +412.5% |
| Contains more CarbsCarbs | +483% |
| Contains more OtherOther | +273.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains less Sat. FatSaturated fat | -36% |
| Contains more Mono. FatMonounsaturated fat | +1750% |
| Contains more Poly. FatPolyunsaturated fat | +107.1% |