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  6. Winter melon vs. Pumpkin

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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Winter melon
Winter melon
1
:
9
Pumpkin
Pumpkin
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%
Contains more Manganese +115.5%
Contains more Selenium +50%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
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%
Contains more Manganese +115.5%
Contains more Selenium +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.
Winter melon
Winter melon
1
:
8
Pumpkin
Pumpkin
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
Winter melon
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%
Pumpkin
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Pumpkin
Pumpkin
Contains more Fats +100%
Contains more Protein +150%
Contains more Carbs +116.7%
Contains more Other +166.7%
Equal in Water - 91.6
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Fats +100%
Contains more Protein +150%
Contains more Carbs +116.7%
Contains more Other +166.7%
Equal in Water - 91.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Pumpkin
Pumpkin
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +1640%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains less Saturated Fat -69.2%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated 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.
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
Sugar 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
Manganese 0.058mg 0.125mg Pumpkin
Selenium 0.2µg 0.3µg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin A RAE 0µg 426µg Pumpkin
Vitamin E 1.06mg Pumpkin
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 K 1.1µg Pumpkin
Tryptophan 0.002mg 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.009mg 0.054mg Pumpkin
Methionine 0.003mg 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
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

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
9%
Winter melon
55%
Pumpkin
Minerals Daily Need Coverage Score
8%
Winter melon
16%
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 - 52)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.