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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+26.7%
Contains
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Magnesium
+11.1%
Contains
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Zinc
+165.2%
Contains
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Iron
+42.5%
Contains
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Phosphorus
+57.9%
Contains
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Potassium
+3733.3%
Contains
less
Sodium
-99.1%
Contains
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Copper
+295.7%
Equal in Magnesium - 9
Contains
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Calcium
+26.7%
Contains
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Magnesium
+11.1%
Contains
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Zinc
+165.2%
Contains
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Iron
+42.5%
Contains
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Phosphorus
+57.9%
Contains
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Potassium
+3733.3%
Contains
less
Sodium
-99.1%
Contains
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Copper
+295.7%
Equal in Magnesium - 9
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
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Vitamin C
+176.6%
Contains
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Vitamin B1
+29%
Contains
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Vitamin B2
+41%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+51.1%
Contains
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Vitamin B6
+25.7%
Contains
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Folate
+80%
Equal in Vitamin B3 - 0.413
Contains
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Vitamin C
+176.6%
Contains
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Vitamin B1
+29%
Contains
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Vitamin B2
+41%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B5
+51.1%
Contains
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Vitamin B6
+25.7%
Contains
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Folate
+80%
Equal in Vitamin B3 - 0.413
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+185.7%
Contains
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Protein
+80%
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Carbs
+63.3%
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Other
+106.7%
Equal in Water - 93.69
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
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Fats
+185.7%
Contains
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Protein
+80%
Contains
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Carbs
+63.3%
Contains
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Other
+106.7%
Equal in Water - 93.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-56.8%
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Monounsaturated Fat
+311.1%
Contains
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Polyunsaturated fat
+2075%
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
less
Saturated Fat
-56.8%
Contains
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Monounsaturated Fat
+311.1%
Contains
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Polyunsaturated fat
+2075%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.1g | 3.8g |
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| Protein | 0.4g | 0.72g |
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| Fats | 0.2g | 0.07g |
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| Carbs | 3g | 4.9g |
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| Calories | 13kcal | 20kcal |
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| Sugar | 2.08g |
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| Fiber | 2.9g | 1.1g |
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| Calcium | 19mg | 15mg |
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| Iron | 0.4mg | 0.57mg |
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| Magnesium | 10mg | 9mg |
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| Phosphorus | 19mg | 30mg |
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| Potassium | 6mg | 230mg |
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| Sodium | 111mg | 1mg |
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| Zinc | 0.61mg | 0.23mg |
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| Copper | 0.023mg | 0.091mg |
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| Vitamin A | 0IU | 5755IU |
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| Vitamin A RAE | 0µg | 288µg |
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| Vitamin E | 0.8mg |
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| Vitamin C | 13mg | 4.7mg |
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| Vitamin B1 | 0.04mg | 0.031mg |
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| Vitamin B2 | 0.11mg | 0.078mg |
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| Vitamin B3 | 0.4mg | 0.413mg |
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| Vitamin B5 | 0.133mg | 0.201mg |
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| Vitamin B6 | 0.035mg | 0.044mg |
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| Folate | 5µg | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.002mg | 0.009mg |
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| Threonine | 0.021mg |
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| Isoleucine | 0.023mg |
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| Leucine | 0.034mg |
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| Lysine | 0.009mg | 0.039mg |
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| Methionine | 0.003mg | 0.008mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.025mg |
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| Histidine | 0.011mg |
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| Saturated Fat | 0.016g | 0.037g |
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| Monounsaturated Fat | 0.037g | 0.009g |
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| Polyunsaturated fat | 0.087g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
37%
Minerals Daily Need Coverage Score
9%
13%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 64)
Which food is cheaper?
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
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.