Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Winter melon vs Pumpkin - In-Depth Nutrition Comparison

Compare

A recap on differences between Winter melon and Pumpkin

  • Winter melon has more Fiber, however Pumpkin is higher in Vitamin A RAE, Copper, and Potassium.
  • Pumpkin covers your daily Vitamin A RAE needs 47% more than Winter melon.
  • Pumpkin contains 111 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Pumpkin contains 1mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +90.6%
Contains more Calcium +10.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +131.6%
Contains more Potassium +5566.7%
Contains less Sodium -99.1%
Contains more Copper +452.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Zinc +90.6%
Contains more Calcium +10.5%
Contains more Iron +100%
Contains more Magnesium +20%
Contains more Phosphorus +131.6%
Contains more Potassium +5566.7%
Contains less Sodium -99.1%
Contains more Copper +452.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Contains more Folate +220%
Equal in Vitamin B2 - 0.11
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +44.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +124.1%
Contains more Vitamin B6 +74.3%
Contains more Folate +220%
Equal in Vitamin B2 - 0.11

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Pumpkin Opinion
Net carbs 0.1g 6g Pumpkin
Protein 0.4g 1g Pumpkin
Fats 0.2g 0.1g Winter melon
Carbs 3g 6.5g Pumpkin
Calories 13kcal 26kcal Pumpkin
Starch g g
Fructose g g
Sugar g 2.76g Winter melon
Fiber 2.9g 0.5g Winter melon
Calcium 19mg 21mg Pumpkin
Iron 0.4mg 0.8mg Pumpkin
Magnesium 10mg 12mg Pumpkin
Phosphorus 19mg 44mg Pumpkin
Potassium 6mg 340mg Pumpkin
Sodium 111mg 1mg Pumpkin
Zinc 0.61mg 0.32mg Winter melon
Copper 0.023mg 0.127mg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin E mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 9mg Winter melon
Vitamin B1 0.04mg 0.05mg Pumpkin
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.4mg 0.6mg Pumpkin
Vitamin B5 0.133mg 0.298mg Pumpkin
Vitamin B6 0.035mg 0.061mg Pumpkin
Folate 5µg 16µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K µg 1.1µg Pumpkin
Tryptophan 0.002mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine 0.009mg 0.054mg Pumpkin
Methionine 0.003mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.052g Winter melon
Monounsaturated Fat 0.037g 0.013g Winter melon
Polyunsaturated fat 0.087g 0.005g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
55
Pumpkin
Mineral Summary Score
9
Winter melon
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
6%
Pumpkin
Carbohydrates
3%
Winter melon
7%
Pumpkin
Fats
1%
Winter melon
0%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 64)
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 minerals?
Pumpkin
Pumpkin is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168448/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.