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  6. Winter melon vs. Summer squash

Winter melon vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between winter melon and summer squash

  • Winter melon has more fiber; however, summer squash has more vitamin B6, potassium, folate, and manganese.
  • Daily need coverage for vitamin B6 for summer squash is 14% higher.
  • Summer squash has 56 times less sodium than winter melon. Winter melon has 111mg of sodium, while summer squash has 2mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Squash, summer, all varieties, raw.

Infographic

Winter melon vs Summer squash 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.
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +26.7%
Contains more IronIron +14.3%
Contains more ZincZinc +110.3%
Contains more MagnesiumMagnesium +70%
Contains more PotassiumPotassium +4266.7%
Contains more CopperCopper +121.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +201.7%
~equal in Selenium ~0.2µg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +30.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +29.1%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +522.9%
Contains more FolateFolate +480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Summer squash DV% diff.
Vitamin B6 0.035mg 0.218mg 14%
Potassium 6mg 262mg 8%
Fiber 2.9g 1.1g 7%
Folate 5µg 29µg 6%
Sodium 111mg 2mg 5%
Manganese 0.058mg 0.175mg 5%
Vitamin C 13mg 17mg 4%
Vitamin K 3µg 3%
Phosphorus 19mg 38mg 3%
Zinc 0.61mg 0.29mg 3%
Copper 0.023mg 0.051mg 3%
Protein 0.4g 1.21g 2%
Vitamin B2 0.11mg 0.142mg 2%
Magnesium 10mg 17mg 2%
Vitamin B3 0.4mg 0.487mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Vitamin B1 0.04mg 0.048mg 1%
Vitamin E 0.12mg 1%
Iron 0.4mg 0.35mg 1%
Vitamin A 0µg 10µg 1%
Calories 13kcal 16kcal 0%
Fats 0.2g 0.18g 0%
Carbs 3g 3.35g 0%
Net carbs 0.1g 2.25g N/A
Calcium 19mg 15mg 0%
Sugar 2.2g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B5 0.133mg 0.155mg 0%
Saturated fat 0.016g 0.044g 0%
Monounsaturated fat 0.037g 0.016g 0%
Polyunsaturated fat 0.087g 0.089g 0%
Tryptophan 0.002mg 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.009mg 0.065mg 0%
Methionine 0.003mg 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +202.5%
Contains more CarbsCarbs +11.7%
Contains more OtherOther +106.7%
~equal in Fats ~0.18g
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +131.3%
~equal in Polyunsaturated fat ~0.089g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.