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Winter melon vs Yam - In-Depth Nutrition Comparison

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The main differences between Winter melon and Yam

  • Winter melon has more Vitamin B2, however Yam has more Potassium, Vitamin B6, Copper, Manganese, Vitamin B1 and Phosphorus.
  • Daily need coverage for Potassium from Yam is 24% higher.
  • Yam has 12 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Yam has 9mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Yam, raw.

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Winter melon vs Yam 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Yam
Contains more Calcium +11.8%
Contains more Zinc +154.2%
Contains more Iron +35%
Contains more Potassium +13500%
Contains more Magnesium +110%
Contains more Copper +673.9%
Contains more Phosphorus +189.5%
Contains less Sodium -91.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Calcium +11.8%
Contains more Zinc +154.2%
Contains more Iron +35%
Contains more Potassium +13500%
Contains more Magnesium +110%
Contains more Copper +673.9%
Contains more Phosphorus +189.5%
Contains less Sodium -91.9%

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
:
9
Yam
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +31.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +737.1%
Contains more Folate +360%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin B2 +243.8%
Contains more Vitamin C +31.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +136.1%
Contains more Vitamin B6 +737.1%
Contains more Folate +360%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
19
Yam
Mineral Summary Score
9
Winter melon
25
Yam

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 the food
Protein
2%
Winter melon
9%
Yam
Carbohydrates
3%
Winter melon
28%
Yam
Fats
1%
Winter melon
1%
Yam

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 102mg)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 0.5g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 51)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Yam Opinion
Calories 13 118 Yam
Protein 0.4 1.53 Yam
Fats 0.2 0.17 Winter melon
Vitamin C 13 17.1 Yam
Carbs 3 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.54 Yam
Calcium 19 17 Winter melon
Potassium 6 816 Yam
Magnesium 10 21 Yam
Sugars 0.5 Winter melon
Fiber 2.9 4.1 Yam
Copper 0.023 0.178 Yam
Zinc 0.61 0.24 Winter melon
Starch
Phosphorus 19 55 Yam
Sodium 111 9 Yam
Vitamin A 0 138 Yam
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.04 0.112 Yam
Vitamin B2 0.11 0.032 Winter melon
Vitamin B3 0.4 0.552 Yam
Vitamin B5 0.133 0.314 Yam
Vitamin B6 0.035 0.293 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folate 5 23 Yam
Trans Fat 0 0
Saturated Fat 0.016 0.037 Winter melon
Monounsaturated Fat 0.037 0.006 Winter melon
Polyunsaturated fat 0.087 0.076 Winter melon
Tryptophan 0.002 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.009 0.059 Yam
Methionine 0.003 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.