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 170% 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
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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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 0µg | 426µg | 47% |
| Copper | 0.023mg | 0.127mg | 12% |
| Fiber | 2.9g | 0.5g | 10% |
| Potassium | 6mg | 340mg | 10% |
| Vitamin E | 1.06mg | 7% | |
| Iron | 0.4mg | 0.8mg | 5% |
| Sodium | 111mg | 1mg | 5% |
| Vitamin C | 13mg | 9mg | 4% |
| Phosphorus | 19mg | 44mg | 4% |
| Zinc | 0.61mg | 0.32mg | 3% |
| Manganese | 0.058mg | 0.125mg | 3% |
| Vitamin B5 | 0.133mg | 0.298mg | 3% |
| Folate | 5µg | 16µg | 3% |
| Vitamin B6 | 0.035mg | 0.061mg | 2% |
| Vitamin B3 | 0.4mg | 0.6mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Choline | 8.2mg | 1% | |
| Polyunsaturated fat | 0.087g | 0.005g | 1% |
| Calories | 13kcal | 26kcal | 1% |
| Vitamin B1 | 0.04mg | 0.05mg | 1% |
| Protein | 0.4g | 1g | 1% |
| Carbs | 3g | 6.5g | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 0.1g | 6g | N/A |
| Magnesium | 10mg | 12mg | 0% |
| Calcium | 19mg | 21mg | 0% |
| Sugar | 2.76g | N/A | |
| Selenium | 0.2µg | 0.3µg | 0% |
| Vitamin B2 | 0.11mg | 0.11mg | 0% |
| Saturated fat | 0.016g | 0.052g | 0% |
| Monounsaturated fat | 0.037g | 0.013g | 0% |
| Tryptophan | 0.002mg | 0.012mg | 0% |
| Threonine | 0.029mg | 0% | |
| Isoleucine | 0.031mg | 0% | |
| Leucine | 0.046mg | 0% | |
| Lysine | 0.009mg | 0.054mg | 0% |
| Methionine | 0.003mg | 0.011mg | 0% |
| Phenylalanine | 0.032mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.016mg | 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:
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% |