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Winter melon vs. Potato pancake — In-Depth Nutrition Comparison

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A recap on differences between winter melon and potato pancake

  • Winter melon has less vitamin B6, potassium, copper, vitamin C, iron, selenium, phosphorus, and vitamin B5.
  • Potato pancake covers your daily vitamin B6 needs 32% more than winter melon.
  • Winter melon has less sodium.

Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Potato pancakes.

Infographic

Winter melon vs Potato pancake 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains less SodiumSodium -85.5%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +68.4%
Contains more PotassiumPotassium +10266.7%
Contains more IronIron +317.5%
Contains more CopperCopper +682.6%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +573.7%
Contains more ManganeseManganese +348.3%
Contains more SeleniumSelenium +4350%

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%
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin CVitamin C +112.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +57.3%
Contains more Vitamin B3Vitamin B3 +318%
Contains more Vitamin B5Vitamin B5 +469.2%
Contains more Vitamin B6Vitamin B6 +1180%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +720%

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more WaterWater +101.2%
Contains more ProteinProtein +1420%
Contains more FatsFats +7280%
Contains more CarbsCarbs +827%
Contains more OtherOther +1093.3%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9981.1%
Contains more Poly. FatPolyunsaturated fat +8539.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Potato pancake
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Potato pancake DV% diff.
Polyunsaturated fat 0.087g 7.516g 50%
Cholesterol 0mg 95mg 32%
Vitamin B6 0.035mg 0.448mg 32%
Sodium 111mg 764mg 28%
Fats 0.2g 14.76g 22%
Potassium 6mg 622mg 18%
Copper 0.023mg 0.18mg 17%
Iron 0.4mg 1.67mg 16%
Vitamin C 13mg 27.6mg 16%
Selenium 0.2µg 8.9µg 16%
Phosphorus 19mg 128mg 16%
Calories 13kcal 268kcal 13%
Choline 74.2mg 13%
Vitamin B5 0.133mg 0.757mg 12%
Vitamin B12 0µg 0.29µg 12%
Protein 0.4g 6.08g 11%
Saturated fat 0.016g 2.496g 11%
Vitamin B1 0.04mg 0.158mg 10%
Starch 20.88g 9%
Monounsaturated fat 0.037g 3.73g 9%
Folate 5µg 41µg 9%
Manganese 0.058mg 0.26mg 9%
Vitamin B3 0.4mg 1.672mg 8%
Carbs 3g 27.81g 8%
Magnesium 10mg 36mg 6%
Vitamin B2 0.11mg 0.173mg 5%
Vitamin A 0µg 32µg 4%
Fiber 2.9g 3.3g 2%
Vitamin K 2.7µg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.23mg 2%
Fructose 0.56g 1%
Zinc 0.61mg 0.7mg 1%
Calcium 19mg 32mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 0.1g 24.51g N/A
Sugar 1.79g N/A
Tryptophan 0.002mg 0.087mg 0%
Threonine 0.24mg 0%
Isoleucine 0.28mg 0%
Leucine 0.442mg 0%
Lysine 0.009mg 0.389mg 0%
Methionine 0.003mg 0.137mg 0%
Phenylalanine 0.3mg 0%
Valine 0.369mg 0%
Histidine 0.141mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Winter melon
37%
Potato pancake
Minerals Daily Need Coverage Score
8%
Winter melon
47%
Potato pancake

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 653mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 2.48g)
Which food is richer in minerals?
Potato pancake
Potato pancake is relatively richer in minerals
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.