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Winter melon vs. Russet potato — In-Depth Nutrition Comparison

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How are winter melon and russet potatoes different?

  • Winter melon is higher in vitamin C; however, russet potatoes are richer in vitamin B6, potassium, copper, iron, phosphorus, manganese, vitamin B3, and folate.
  • Daily need coverage for vitamin B6 for russet potatoes is 25% higher.
  • Winter melon contains 2 times more vitamin C than russet potatoes. While winter melon contains 13mg of vitamin C, russet potatoes contain only 8.3mg.

Waxgourd, (chinese preserving melon), raw and Potatoes, Russet, flesh, and skin, baked are the varieties used in this article.

Infographic

Winter melon vs Russet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
Contains more ZincZinc +74.3%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +9066.7%
Contains more IronIron +167.5%
Contains more CopperCopper +365.2%
Contains more PhosphorusPhosphorus +273.7%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +293.1%
Contains more SeleniumSelenium +150%
~equal in Calcium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
Contains more Vitamin CVitamin C +56.6%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +911.4%
Contains more FolateFolate +420%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Russet potato DV% diff.
Vitamin B6 0.035mg 0.354mg 25%
Potassium 6mg 550mg 16%
Copper 0.023mg 0.107mg 9%
Iron 0.4mg 1.07mg 8%
Phosphorus 19mg 71mg 7%
Manganese 0.058mg 0.228mg 7%
Starch 17.45g 7%
Carbs 3g 21.44g 6%
Vitamin B3 0.4mg 1.348mg 6%
Vitamin B2 0.11mg 0.048mg 5%
Vitamin C 13mg 8.3mg 5%
Folate 5µg 26µg 5%
Magnesium 10mg 30mg 5%
Vitamin B5 0.133mg 0.38mg 5%
Sodium 111mg 14mg 4%
Calories 13kcal 97kcal 4%
Protein 0.4g 2.63g 4%
Choline 15mg 3%
Vitamin K 2µg 2%
Vitamin B1 0.04mg 0.067mg 2%
Zinc 0.61mg 0.35mg 2%
Fiber 2.9g 2.3g 2%
Selenium 0.2µg 0.5µg 1%
Fats 0.2g 0.13g 0%
Net carbs 0.1g 19.14g N/A
Calcium 19mg 18mg 0%
Sugar 1.08g N/A
Vitamin E 0.07mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.016g 0.032g 0%
Monounsaturated fat 0.037g 0.003g 0%
Polyunsaturated fat 0.087g 0.054g 0%
Tryptophan 0.002mg 0.027mg 0%
Threonine 0.086mg 0%
Isoleucine 0.085mg 0%
Leucine 0.125mg 0%
Lysine 0.009mg 0.137mg 0%
Methionine 0.003mg 0.041mg 0%
Phenylalanine 0.104mg 0%
Valine 0.131mg 0%
Histidine 0.044mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more FatsFats +53.8%
Contains more WaterWater +29.1%
Contains more ProteinProtein +557.5%
Contains more CarbsCarbs +614.7%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +1133.3%
Contains more Poly. FatPolyunsaturated fat +61.1%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.