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  6. Winter melon vs. Pumpkin pie

Winter melon vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are Winter melon and Pumpkin pie different?

  • Winter melon is higher in Vitamin C, however, Pumpkin pie is richer in Vitamin A RAE, Vitamin B12, Copper, Vitamin B1, Selenium, Phosphorus, and Manganese.
  • Daily need coverage for Vitamin A RAE from Pumpkin pie is 50% higher.
  • Winter melon has less Saturated Fat.

Waxgourd, (chinese preserving melon), raw and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Winter melon vs Pumpkin pie 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
2
:
8
Pumpkin pie
Pumpkin pie
Contains less Sodium -53.6%
Contains more Zinc +56.4%
Contains more Calcium +236.8%
Contains more Iron +125%
Contains more Magnesium +40%
Contains more Phosphorus +326.3%
Contains more Potassium +2683.3%
Contains more Copper +543.5%
Contains more Manganese +291.4%
Contains more Selenium +2600%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains less Sodium -53.6%
Contains more Zinc +56.4%
Contains more Calcium +236.8%
Contains more Iron +125%
Contains more Magnesium +40%
Contains more Phosphorus +326.3%
Contains more Potassium +2683.3%
Contains more Copper +543.5%
Contains more Manganese +291.4%
Contains more Selenium +2600%

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
:
11
Pumpkin pie
Pumpkin pie
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +176.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +80%
Contains more Folate +420%
Contains more Vitamin B12 +∞%
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 pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +342.5%
Contains more Vitamin B2 +12.7%
Contains more Vitamin B3 +176.8%
Contains more Vitamin B5 +239.8%
Contains more Vitamin B6 +80%
Contains more Folate +420%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Pumpkin pie
Pumpkin pie
Contains more Water +90.7%
Contains more Protein +875%
Contains more Fats +4775%
Contains more Carbs +1061%
Contains more Other +276.7%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Water +90.7%
Contains more Protein +875%
Contains more Fats +4775%
Contains more Carbs +1061%
Contains more Other +276.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Pumpkin pie
Pumpkin pie
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +12332.4%
Contains more Polyunsaturated fat +1934.5%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +12332.4%
Contains more Polyunsaturated fat +1934.5%

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 pie
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Pumpkin pie Opinion
Net carbs 0.1g 33.03g Pumpkin pie
Protein 0.4g 3.9g Pumpkin pie
Fats 0.2g 9.75g Pumpkin pie
Carbs 3g 34.83g Pumpkin pie
Calories 13kcal 243kcal Pumpkin pie
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 18.88g Winter melon
Fiber 2.9g 1.8g Winter melon
Calcium 19mg 64mg Pumpkin pie
Iron 0.4mg 0.9mg Pumpkin pie
Magnesium 10mg 14mg Pumpkin pie
Phosphorus 19mg 81mg Pumpkin pie
Potassium 6mg 167mg Pumpkin pie
Sodium 111mg 239mg Winter melon
Zinc 0.61mg 0.39mg Winter melon
Copper 0.023mg 0.148mg Pumpkin pie
Manganese 0.058mg 0.227mg Pumpkin pie
Selenium 0.2µg 5.4µg Pumpkin pie
Vitamin A 0IU 3434IU Pumpkin pie
Vitamin A RAE 0µg 448µg Pumpkin pie
Vitamin E 0.76mg Pumpkin pie
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 13mg 0mg Winter melon
Vitamin B1 0.04mg 0.177mg Pumpkin pie
Vitamin B2 0.11mg 0.124mg Pumpkin pie
Vitamin B3 0.4mg 1.107mg Pumpkin pie
Vitamin B5 0.133mg 0.452mg Pumpkin pie
Vitamin B6 0.035mg 0.063mg Pumpkin pie
Folate 5µg 26µg Pumpkin pie
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 13.2µg Pumpkin pie
Tryptophan 0.002mg 0.048mg Pumpkin pie
Threonine 0.154mg Pumpkin pie
Isoleucine 0.158mg Pumpkin pie
Leucine 0.297mg Pumpkin pie
Lysine 0.009mg 0.192mg Pumpkin pie
Methionine 0.003mg 0.249mg Pumpkin pie
Phenylalanine 0.175mg Pumpkin pie
Valine 0.211mg Pumpkin pie
Histidine 0.088mg Pumpkin pie
Cholesterol 0mg 26mg Winter melon
Saturated Fat 0.016g 1.988g Winter melon
Monounsaturated Fat 0.037g 4.6g Pumpkin pie
Polyunsaturated fat 0.087g 1.77g Pumpkin pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Winter melon
38%
Pumpkin pie
Minerals Daily Need Coverage Score
8%
Winter melon
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 128mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.972g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.