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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 from 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
Contains more Magnesium +70%
Contains more Phosphorus +100%
Contains more Potassium +4266.7%
Contains less Sodium -98.2%
Contains more Copper +121.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Contains more Calcium +26.7%
Contains more Iron +14.3%
Contains more Zinc +110.3%
Contains more Magnesium +70%
Contains more Phosphorus +100%
Contains more Potassium +4266.7%
Contains less Sodium -98.2%
Contains more Copper +121.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +30.8%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +480%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +30.8%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +29.1%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B5 +16.5%
Contains more Vitamin B6 +522.9%
Contains more Folate +480%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Summer squash
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Summer squash Opinion
Net carbs 0.1g 2.25g Summer squash
Protein 0.4g 1.21g Summer squash
Fats 0.2g 0.18g Winter melon
Carbs 3g 3.35g Summer squash
Calories 13kcal 16kcal Summer squash
Starch g g
Fructose g 0.95g Summer squash
Sugar g 2.2g Winter melon
Fiber 2.9g 1.1g Winter melon
Calcium 19mg 15mg Winter melon
Iron 0.4mg 0.35mg Winter melon
Magnesium 10mg 17mg Summer squash
Phosphorus 19mg 38mg Summer squash
Potassium 6mg 262mg Summer squash
Sodium 111mg 2mg Summer squash
Zinc 0.61mg 0.29mg Winter melon
Copper 0.023mg 0.051mg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin E mg 0.12mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 17mg Summer squash
Vitamin B1 0.04mg 0.048mg Summer squash
Vitamin B2 0.11mg 0.142mg Summer squash
Vitamin B3 0.4mg 0.487mg Summer squash
Vitamin B5 0.133mg 0.155mg Summer squash
Vitamin B6 0.035mg 0.218mg Summer squash
Folate 5µg 29µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K µg 3µg Summer squash
Tryptophan 0.002mg 0.011mg Summer squash
Threonine mg 0.028mg Summer squash
Isoleucine mg 0.042mg Summer squash
Leucine mg 0.069mg Summer squash
Lysine 0.009mg 0.065mg Summer squash
Methionine 0.003mg 0.017mg Summer squash
Phenylalanine mg 0.041mg Summer squash
Valine mg 0.053mg Summer squash
Histidine mg 0.025mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.044g Winter melon
Monounsaturated Fat 0.037g 0.016g Winter melon
Polyunsaturated fat 0.087g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
18
Summer squash
Mineral Summary Score
9
Winter melon
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Winter melon
7%
Summer squash
Carbohydrates
3%
Winter melon
3%
Summer squash
Fats
1%
Winter melon
1%
Summer squash

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 13)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 109mg)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.