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  6. Winter melon vs. Potato

Winter melon vs. Potato — In-Depth Nutrition Comparison

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A recap on the 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

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" 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%
Potato
Potato
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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.
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%
Potato
Potato
9
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Potato 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Potato
Potato
3
2% 17% 79%
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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Potato
Potato
0
36% 3% 61%
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%

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. 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.