Winter melon vs. Pumpkin — In-Depth Nutrition Comparison
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What are the main differences between winter melon and pumpkins?
- Winter melon is richer in vitamin C and fiber, yet pumpkins are richer in vitamin A, copper, and potassium.
- Pumpkins' daily need coverage for vitamin A is 115% higher.
- Winter melon has 111 times more sodium than pumpkins. Winter melon has 111mg of sodium, while pumpkins have 1mg.
We used Waxgourd, (chinese preserving melon), raw and Pumpkin, cooked, boiled, drained, without salt types in this comparison.
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.
| Contains more CalciumCalcium | +26.7% |
| Contains more ZincZinc | +165.2% |
| Contains more PotassiumPotassium | +3733.3% |
| Contains more IronIron | +42.5% |
| Contains more CopperCopper | +295.7% |
| Contains more PhosphorusPhosphorus | +57.9% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +53.4% |
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 | +176.6% |
| Contains more Vitamin B1Vitamin B1 | +29% |
| Contains more Vitamin B2Vitamin B2 | +41% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +51.1% |
| Contains more Vitamin B6Vitamin B6 | +25.7% |
| Contains more FolateFolate | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 288µg | 32% |
| Vitamin C | 13mg | 4.7mg | 9% |
| Copper | 0.023mg | 0.091mg | 8% |
| Potassium | 6mg | 230mg | 7% |
| Fiber | 2.9g | 1.1g | 7% |
| Vitamin E | 0.8mg | 5% | |
| Sodium | 111mg | 1mg | 5% |
| Zinc | 0.61mg | 0.23mg | 3% |
| Phosphorus | 19mg | 30mg | 2% |
| Iron | 0.4mg | 0.57mg | 2% |
| Vitamin B2 | 0.11mg | 0.078mg | 2% |
| Vitamin B1 | 0.04mg | 0.031mg | 1% |
| Vitamin B5 | 0.133mg | 0.201mg | 1% |
| Manganese | 0.058mg | 0.089mg | 1% |
| Vitamin B6 | 0.035mg | 0.044mg | 1% |
| Vitamin K | 0.8µg | 1% | |
| Folate | 5µg | 9µg | 1% |
| Carbs | 3g | 4.9g | 1% |
| Choline | 6.2mg | 1% | |
| Polyunsaturated fat | 0.087g | 0.004g | 1% |
| Protein | 0.4g | 0.72g | 1% |
| Calories | 13kcal | 20kcal | 0% |
| Fats | 0.2g | 0.07g | 0% |
| Net carbs | 0.1g | 3.8g | N/A |
| Magnesium | 10mg | 9mg | 0% |
| Calcium | 19mg | 15mg | 0% |
| Sugar | 2.08g | N/A | |
| Selenium | 0.2µg | 0.2µg | 0% |
| Vitamin B3 | 0.4mg | 0.413mg | 0% |
| Saturated fat | 0.016g | 0.037g | 0% |
| Monounsaturated fat | 0.037g | 0.009g | 0% |
| Tryptophan | 0.002mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.023mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.009mg | 0.039mg | 0% |
| Methionine | 0.003mg | 0.008mg | 0% |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.011mg | 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:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
| Contains more FatsFats | +185.7% |
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +63.3% |
| Contains more OtherOther | +106.7% |
~equal in
Water
~93.69g
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
0.037 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
| Contains less Sat. FatSaturated fat | -56.8% |
| Contains more Mono. FatMonounsaturated fat | +311.1% |
| Contains more Poly. FatPolyunsaturated fat | +2075% |
