Winter melon vs. Russet potato — In-Depth Nutrition Comparison
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How are Winter melon and Russet potato different?
- Winter melon is higher in Vitamin C, however, Russet potato is richer in Vitamin B6, Potassium, Copper, Iron, Phosphorus, Manganese, Vitamin B3, and Folate.
- Daily need coverage for Vitamin B6 from Russet potato is 25% higher.
- Winter melon contains 2 times more Vitamin C than Russet potato. While Winter melon contains 13mg of Vitamin C, Russet potato contains only 8.3mg.
Waxgourd, (chinese preserving melon), raw and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.
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 | +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% |
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 | +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
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:
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
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
0.032 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 13kcal | 97kcal |
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| Protein | 0.4g | 2.63g |
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| Fats | 0.2g | 0.13g |
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| Vitamin C | 13mg | 8.3mg |
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| Net carbs | 0.1g | 19.14g |
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| Carbs | 3g | 21.44g |
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| Magnesium | 10mg | 30mg |
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| Calcium | 19mg | 18mg |
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| Potassium | 6mg | 550mg |
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| Iron | 0.4mg | 1.07mg |
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| Sugar | 1.08g |
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| Fiber | 2.9g | 2.3g |
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| Copper | 0.023mg | 0.107mg |
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| Zinc | 0.61mg | 0.35mg |
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| Starch | 17.45g |
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| Phosphorus | 19mg | 71mg |
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| Sodium | 111mg | 14mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.07mg |
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| Manganese | 0.058mg | 0.228mg |
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| Selenium | 0.2µg | 0.5µg |
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| Vitamin B1 | 0.04mg | 0.067mg |
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| Vitamin B2 | 0.11mg | 0.048mg |
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| Vitamin B3 | 0.4mg | 1.348mg |
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| Vitamin B5 | 0.133mg | 0.38mg |
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| Vitamin B6 | 0.035mg | 0.354mg |
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| Vitamin K | 2µg |
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| Folate | 5µg | 26µg |
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| Choline | 15mg |
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| Saturated Fat | 0.016g | 0.032g |
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| Monounsaturated Fat | 0.037g | 0.003g |
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| Polyunsaturated fat | 0.087g | 0.054g |
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| Tryptophan | 0.002mg | 0.027mg |
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| Threonine | 0.086mg |
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| Isoleucine | 0.085mg |
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| Leucine | 0.125mg |
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| Lysine | 0.009mg | 0.137mg |
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| Methionine | 0.003mg | 0.041mg |
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| Phenylalanine | 0.104mg |
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| Valine | 0.131mg |
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| Histidine | 0.044mg |
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| Fructose | 0.32g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
17%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 82)
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 97mg)
Which food is richer in minerals?
Russet potato is relatively richer in minerals
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)