Winter melon vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between Winter melon and Pumpkin
- Winter melon has more Fiber, however, Pumpkin is higher in Vitamin A, Copper, and Potassium.
- Pumpkin covers your daily Vitamin A 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
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 ZincZinc | +90.6% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +10.5% |
| Contains more PotassiumPotassium | +5566.7% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +452.2% |
| Contains more PhosphorusPhosphorus | +131.6% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +115.5% |
| Contains more SeleniumSelenium | +50% |
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 | +44.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B5Vitamin B5 | +124.1% |
| Contains more Vitamin B6Vitamin B6 | +74.3% |
| Contains more FolateFolate | +220% |
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:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
| Contains more FatsFats | +100% |
| Contains more ProteinProtein | +150% |
| Contains more CarbsCarbs | +116.7% |
| Contains more OtherOther | +166.7% |
~equal in
Water
~91.6g
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
0.052 g
Monounsaturated Fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.005 g
| Contains less Sat. FatSaturated Fat | -69.2% |
| Contains more Mono. FatMonounsaturated Fat | +184.6% |
| Contains more Poly. FatPolyunsaturated fat | +1640% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 13kcal | 26kcal |
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| Protein | 0.4g | 1g |
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| Fats | 0.2g | 0.1g |
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| Vitamin C | 13mg | 9mg |
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| Net carbs | 0.1g | 6g |
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| Carbs | 3g | 6.5g |
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| Magnesium | 10mg | 12mg |
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| Calcium | 19mg | 21mg |
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| Potassium | 6mg | 340mg |
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| Iron | 0.4mg | 0.8mg |
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| Sugar | 2.76g |
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| Fiber | 2.9g | 0.5g |
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| Copper | 0.023mg | 0.127mg |
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| Zinc | 0.61mg | 0.32mg |
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| Phosphorus | 19mg | 44mg |
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| Sodium | 111mg | 1mg |
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| Vitamin A | 0IU | 8513IU |
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| Vitamin A | 0µg | 426µg |
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| Vitamin E | 1.06mg |
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| Manganese | 0.058mg | 0.125mg |
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| Selenium | 0.2µg | 0.3µg |
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| Vitamin B1 | 0.04mg | 0.05mg |
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| Vitamin B2 | 0.11mg | 0.11mg | |
| Vitamin B3 | 0.4mg | 0.6mg |
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| Vitamin B5 | 0.133mg | 0.298mg |
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| Vitamin B6 | 0.035mg | 0.061mg |
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| Vitamin K | 1.1µg |
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| Folate | 5µg | 16µg |
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| Choline | 8.2mg |
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| Saturated Fat | 0.016g | 0.052g |
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| Monounsaturated Fat | 0.037g | 0.013g |
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| Polyunsaturated fat | 0.087g | 0.005g |
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| Tryptophan | 0.002mg | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.009mg | 0.054mg |
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| Methionine | 0.003mg | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
51%
Minerals Daily Need Coverage Score
8%
16%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 52)
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 minerals?
Pumpkin is relatively richer in minerals
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)