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

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What are the main differences between winter melon and pumpkin seeds?

Winter melon is richer in vitamin C, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
Pumpkin seeds' daily need coverage for zinc is 88% higher.
Winter melon has 43 times more vitamin C than pumpkin seeds. Winter melon has 13mg of vitamin C, while pumpkin seeds have 0.3mg.
Winter melon contains less saturated fat.

We used Waxgourd, (chinese preserving melon), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

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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.

Winter melon

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+2520%
Contains more CalciumCalcium	+189.5%
Contains more PotassiumPotassium	+15216.7%
Contains more IronIron	+727.5%
Contains more CopperCopper	+2900%
Contains more ZincZinc	+1588.5%
Contains more PhosphorusPhosphorus	+384.2%
Contains less SodiumSodium	-83.8%
Contains more ManganeseManganese	+755.2%

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

Pumpkin seeds

Contains more Vitamin CVitamin C	+4233.3%
Contains more Vitamin B1Vitamin B1	+17.6%
Contains more Vitamin B2Vitamin B2	+111.5%
Contains more Vitamin B3Vitamin B3	+39.9%
Contains more Vitamin B5Vitamin B5	+137.5%

Contains more Vitamin AVitamin A	+∞%
Contains more FolateFolate	+80%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.61mg	10.3mg	88%
Copper	0.023mg	0.69mg	74%
Fiber	2.9g	18.4g	62%
Magnesium	10mg	262mg	60%
Polyunsaturated fat	0.087g	8.844g	58%
Iron	0.4mg	3.31mg	36%
Protein	0.4g	18.55g	36%
Fats	0.2g	19.4g	30%
Potassium	6mg	919mg	27%
Calories	13kcal	446kcal	22%
Manganese	0.058mg	0.496mg	19%
Carbs	3g	53.75g	17%
Saturated fat	0.016g	3.67g	17%
Monounsaturated fat	0.037g	6.032g	15%
Vitamin C	13mg	0.3mg	14%
Phosphorus	19mg	92mg	10%
Calcium	19mg	55mg	4%
Sodium	111mg	18mg	4%
Vitamin B2	0.11mg	0.052mg	4%
Vitamin B5	0.133mg	0.056mg	2%
Folate	5µg	9µg	1%
Vitamin B1	0.04mg	0.034mg	1%
Vitamin B3	0.4mg	0.286mg	1%
Net carbs	0.1g	35.35g	N/A
Vitamin A	0µg	3µg	0%
Selenium	0.2µg		0%
Vitamin B6	0.035mg	0.037mg	0%
Tryptophan	0.002mg	0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine	0.009mg	1.386mg	0%
Methionine	0.003mg	0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%