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Winter melon vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Pumpkin?

  • Winter melon is richer in Vitamin C, and Fiber, yet Pumpkin is richer in Vitamin A RAE, Copper, and Potassium.
  • Pumpkin's daily need coverage for Vitamin A RAE is 32% higher.
  • Winter melon has 111 times more Sodium than Pumpkin. Winter melon has 111mg of Sodium, while Pumpkin has 1mg.

We used Waxgourd, (chinese preserving melon), raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.

Infographic

Winter melon vs Pumpkin 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.
Contains more Calcium +26.7%
Contains more Magnesium +11.1%
Contains more Zinc +165.2%
Contains more Iron +42.5%
Contains more Phosphorus +57.9%
Contains more Potassium +3733.3%
Contains less Sodium -99.1%
Contains more Copper +295.7%
Contains more Manganese +53.4%
Equal in Magnesium - 9
Equal in Selenium - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +26.7%
Contains more Magnesium +11.1%
Contains more Zinc +165.2%
Contains more Iron +42.5%
Contains more Phosphorus +57.9%
Contains more Potassium +3733.3%
Contains less Sodium -99.1%
Contains more Copper +295.7%
Contains more Manganese +53.4%
Equal in Magnesium - 9
Equal in Selenium - 0.2

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 C +176.6%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +41%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +25.7%
Contains more Folate +80%
Equal in Vitamin B3 - 0.413
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin C +176.6%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +41%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +51.1%
Contains more Vitamin B6 +25.7%
Contains more Folate +80%
Equal in Vitamin B3 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +185.7%
Contains more Protein +80%
Contains more Carbs +63.3%
Contains more Other +106.7%
Equal in Water - 93.69
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Fats +185.7%
Contains more Protein +80%
Contains more Carbs +63.3%
Contains more Other +106.7%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +2075%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +311.1%
Contains more Polyunsaturated fat +2075%

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 Pumpkin
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Winter melon Pumpkin Opinion
Net carbs 0.1g 3.8g Pumpkin
Protein 0.4g 0.72g Pumpkin
Fats 0.2g 0.07g Winter melon
Carbs 3g 4.9g Pumpkin
Calories 13kcal 20kcal Pumpkin
Sugar 2.08g Winter melon
Fiber 2.9g 1.1g Winter melon
Calcium 19mg 15mg Winter melon
Iron 0.4mg 0.57mg Pumpkin
Magnesium 10mg 9mg Winter melon
Phosphorus 19mg 30mg Pumpkin
Potassium 6mg 230mg Pumpkin
Sodium 111mg 1mg Pumpkin
Zinc 0.61mg 0.23mg Winter melon
Copper 0.023mg 0.091mg Pumpkin
Manganese 0.058mg 0.089mg Pumpkin
Selenium 0.2µg 0.2µg
Vitamin A 0IU 5755IU Pumpkin
Vitamin A RAE 0µg 288µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 13mg 4.7mg Winter melon
Vitamin B1 0.04mg 0.031mg Winter melon
Vitamin B2 0.11mg 0.078mg Winter melon
Vitamin B3 0.4mg 0.413mg Pumpkin
Vitamin B5 0.133mg 0.201mg Pumpkin
Vitamin B6 0.035mg 0.044mg Pumpkin
Folate 5µg 9µg Pumpkin
Vitamin K 0.8µg Pumpkin
Tryptophan 0.002mg 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.009mg 0.039mg Pumpkin
Methionine 0.003mg 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.016g 0.037g Winter melon
Monounsaturated Fat 0.037g 0.009g Winter melon
Polyunsaturated fat 0.087g 0.004g Winter melon

Which food is preferable for your diet?

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

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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
9%
Winter melon
37%
Pumpkin
Minerals Daily Need Coverage Score
8%
Winter melon
11%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 52)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
Pumpkin
Pumpkin 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.