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  6. Winter melon vs. Sweet potato

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

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Significant differences between Winter melon and Sweet potato

  • Winter melon has more Vitamin C, however, Sweet potato is richer in Vitamin A RAE, Copper, Vitamin B6, Vitamin B5, Potassium, and Manganese.
  • Sweet potato covers your daily Vitamin A RAE needs 79% more than Winter melon.
  • Sweet potato has 5 times less Vitamin C than Winter melon. Winter melon has 13mg of Vitamin C, while Sweet potato has 2.4mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Sweet potato, raw, unprepared.

Infographic

Winter melon vs Sweet potato 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.
Winter melon
Winter melon
1
:
9
Sweet potato
Sweet potato
Contains more Zinc +103.3%
Contains more Calcium +57.9%
Contains more Iron +52.5%
Contains more Magnesium +150%
Contains more Phosphorus +147.4%
Contains more Potassium +5516.7%
Contains less Sodium -50.5%
Contains more Copper +556.5%
Contains more Manganese +344.8%
Contains more Selenium +200%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Zinc +103.3%
Contains more Calcium +57.9%
Contains more Iron +52.5%
Contains more Magnesium +150%
Contains more Phosphorus +147.4%
Contains more Potassium +5516.7%
Contains less Sodium -50.5%
Contains more Copper +556.5%
Contains more Manganese +344.8%
Contains more Selenium +200%

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
Winter melon
2
:
8
Sweet potato
Sweet potato
Contains more Vitamin C +441.7%
Contains more Vitamin B2 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +501.5%
Contains more Vitamin B6 +497.1%
Contains more Folate +120%
Winter melon
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +441.7%
Contains more Vitamin B2 +80.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +95%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +501.5%
Contains more Vitamin B6 +497.1%
Contains more Folate +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
2
:
3
Sweet potato
Sweet potato
Contains more Fats +300%
Contains more Water +24.4%
Contains more Protein +292.5%
Contains more Carbs +570.7%
Contains more Other +226.7%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Fats +300%
Contains more Water +24.4%
Contains more Protein +292.5%
Contains more Carbs +570.7%
Contains more Other +226.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
3
:
0
Sweet potato
Sweet potato
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +3600%
Contains more Polyunsaturated fat +521.4%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains less Saturated Fat -11.1%
Contains more Monounsaturated Fat +3600%
Contains more Polyunsaturated fat +521.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Sweet potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Sweet potato Opinion
Net carbs 0.1g 17.12g Sweet potato
Protein 0.4g 1.57g Sweet potato
Fats 0.2g 0.05g Winter melon
Carbs 3g 20.12g Sweet potato
Calories 13kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Winter melon
Fiber 2.9g 3g Sweet potato
Calcium 19mg 30mg Sweet potato
Iron 0.4mg 0.61mg Sweet potato
Magnesium 10mg 25mg Sweet potato
Phosphorus 19mg 47mg Sweet potato
Potassium 6mg 337mg Sweet potato
Sodium 111mg 55mg Sweet potato
Zinc 0.61mg 0.3mg Winter melon
Copper 0.023mg 0.151mg Sweet potato
Manganese 0.058mg 0.258mg Sweet potato
Selenium 0.2µg 0.6µg Sweet potato
Vitamin A 0IU 14187IU Sweet potato
Vitamin A RAE 0µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 13mg 2.4mg Winter melon
Vitamin B1 0.04mg 0.078mg Sweet potato
Vitamin B2 0.11mg 0.061mg Winter melon
Vitamin B3 0.4mg 0.557mg Sweet potato
Vitamin B5 0.133mg 0.8mg Sweet potato
Vitamin B6 0.035mg 0.209mg Sweet potato
Folate 5µg 11µg Sweet potato
Vitamin K 1.8µg Sweet potato
Tryptophan 0.002mg 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.009mg 0.066mg Sweet potato
Methionine 0.003mg 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.016g 0.018g Winter melon
Monounsaturated Fat 0.037g 0.001g Winter melon
Polyunsaturated fat 0.087g 0.014g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
9%
Winter melon
85%
Sweet potato
Minerals Daily Need Coverage Score
8%
Winter melon
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 70)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 56mg)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.