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  6. Winter melon vs. Winter squash

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

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What are the differences between Winter melon and Winter squash?

  • Winter squash is richer than Winter melon in Vitamin A, Vitamin B6, Potassium, Copper, and Manganese.
  • Winter squash's daily need coverage for Vitamin A is 29% more.
  • Winter melon has 111 times more Sodium than Winter squash. While Winter melon has 111mg of Sodium, Winter squash has only 1mg.

We used Waxgourd, (chinese preserving melon), raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Winter melon vs Winter 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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more ZincZinc +177.3%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +15.8%
Contains more PotassiumPotassium +3916.7%
Contains more CopperCopper +256.5%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +222.4%
Contains more SeleniumSelenium +100%
~equal in Iron ~0.44mg
~equal in Phosphorus ~19mg

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 32% 313% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +35.4%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +75.9%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +122.5%
Contains more FatsFats +75%
Contains more CarbsCarbs +195%
Contains more OtherOther +133.3%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated Fat: Sat. Fat 0.072 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -77.8%
Contains more Mono. FatMonounsaturated Fat +42.3%
Contains more Poly. FatPolyunsaturated fat +69%

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 Winter squash
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Winter squash Opinion
Calories 13kcal 37kcal Winter squash
Protein 0.4g 0.89g Winter squash
Fats 0.2g 0.35g Winter squash
Vitamin C 13mg 9.6mg Winter melon
Net carbs 0.1g 6.05g Winter squash
Carbs 3g 8.85g Winter squash
Magnesium 10mg 13mg Winter squash
Calcium 19mg 22mg Winter squash
Potassium 6mg 241mg Winter squash
Iron 0.4mg 0.44mg Winter squash
Sugar 3.3g Winter melon
Fiber 2.9g 2.8g Winter melon
Copper 0.023mg 0.082mg Winter squash
Zinc 0.61mg 0.22mg Winter melon
Phosphorus 19mg 19mg
Sodium 111mg 1mg Winter squash
Vitamin A 0IU 5223IU Winter squash
Vitamin A 0µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Manganese 0.058mg 0.187mg Winter squash
Selenium 0.2µg 0.4µg Winter squash
Vitamin B1 0.04mg 0.016mg Winter melon
Vitamin B2 0.11mg 0.067mg Winter melon
Vitamin B3 0.4mg 0.495mg Winter squash
Vitamin B5 0.133mg 0.234mg Winter squash
Vitamin B6 0.035mg 0.161mg Winter squash
Vitamin K 4.4µg Winter squash
Folate 5µg 20µg Winter squash
Choline 10.6mg Winter squash
Saturated Fat 0.016g 0.072g Winter melon
Monounsaturated Fat 0.037g 0.026g Winter melon
Polyunsaturated fat 0.087g 0.147g Winter squash
Tryptophan 0.002mg 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.009mg 0.033mg Winter squash
Methionine 0.003mg 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash

Which food is preferable for your diet?

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

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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%
Winter melon
35%
Winter squash
Minerals Daily Need Coverage Score
8%
Winter melon
12%
Winter squash

Comparison summary

Which food is richer in minerals?
Winter squash
Winter squash is relatively richer in minerals
Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 13)
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 ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.