Winter melon vs. Potato salad — In-Depth Nutrition Comparison
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What are the differences between winter melon and potato salad?
- Winter melon is higher in fiber, yet potato salad is higher in copper, vitamin B6, vitamin B5, potassium, and selenium.
- Potato salad's daily need coverage for cholesterol is 23% more.
- Winter melon has 2 times more fiber than potato salad. While winter melon has 2.9g of fiber, potato salad has only 1.3g.
- The amount of sodium in winter melon is lower.
We used Waxgourd, (chinese preserving melon), raw and Potato salad, home-prepared types in this article.
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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 ZincZinc | +96.8% |
| Contains less SodiumSodium | -79% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +4133.3% |
| Contains more IronIron | +62.5% |
| Contains more CopperCopper | +413% |
| Contains more PhosphorusPhosphorus | +173.7% |
| Contains more ManganeseManganese | +74.1% |
| Contains more SeleniumSelenium | +1950% |
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 CVitamin C | +30% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +92.5% |
| Contains more Vitamin B3Vitamin B3 | +122.5% |
| Contains more Vitamin B5Vitamin B5 | +301.5% |
| Contains more Vitamin B6Vitamin B6 | +302.9% |
| Contains more FolateFolate | +40% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.087g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 111mg | 529mg | 18% |
| Fats | 0.2g | 8.2g | 12% |
| Copper | 0.023mg | 0.118mg | 11% |
| Vitamin B6 | 0.035mg | 0.141mg | 8% |
| Vitamin B5 | 0.133mg | 0.534mg | 8% |
| Calories | 13kcal | 143kcal | 7% |
| Selenium | 0.2µg | 4.1µg | 7% |
| Potassium | 6mg | 254mg | 7% |
| Monounsaturated fat | 0.037g | 2.48g | 6% |
| Saturated fat | 0.016g | 1.429g | 6% |
| Fiber | 2.9g | 1.3g | 6% |
| Phosphorus | 19mg | 52mg | 5% |
| Protein | 0.4g | 2.68g | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Vitamin C | 13mg | 10mg | 3% |
| Zinc | 0.61mg | 0.31mg | 3% |
| Vitamin B1 | 0.04mg | 0.077mg | 3% |
| Vitamin B3 | 0.4mg | 0.89mg | 3% |
| Carbs | 3g | 11.17g | 3% |
| Iron | 0.4mg | 0.65mg | 3% |
| Manganese | 0.058mg | 0.101mg | 2% |
| Magnesium | 10mg | 15mg | 1% |
| Folate | 5µg | 7µg | 1% |
| Net carbs | 0.1g | 9.87g | N/A |
| Calcium | 19mg | 19mg | 0% |
| Tryptophan | 0.002mg | 0.042mg | 0% |
| Threonine | 0.116mg | 0% | |
| Isoleucine | 0.141mg | 0% | |
| Leucine | 0.202mg | 0% | |
| Lysine | 0.009mg | 0.171mg | 0% |
| Methionine | 0.003mg | 0.066mg | 0% |
| Phenylalanine | 0.135mg | 0% | |
| Valine | 0.172mg | 0% | |
| Histidine | 0.062mg | 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:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more WaterWater | +26.4% |
| Contains more ProteinProtein | +570% |
| Contains more FatsFats | +4000% |
| Contains more CarbsCarbs | +272.3% |
| Contains more OtherOther | +550% |
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
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +6602.7% |
| Contains more Poly. FatPolyunsaturated fat | +4195.4% |
