Winter melon vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between Winter melon and Yam
- Winter melon has more Vitamin B2, however, Yam is higher in Potassium, Vitamin B6, Copper, and Manganese.
- Yam covers your daily Potassium needs 20% more than Winter melon.
- Yam contains 14 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Yam contains 8mg.
Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Yam, cooked, boiled, drained, or baked, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+35.7%
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Zinc
+205%
Contains
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Iron
+30%
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Magnesium
+80%
Contains
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Phosphorus
+157.9%
Contains
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Potassium
+11066.7%
Contains
less
Sodium
-92.8%
Contains
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Copper
+560.9%
Contains
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Manganese
+539.7%
Contains
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Selenium
+250%
Contains
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Calcium
+35.7%
Contains
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Zinc
+205%
Contains
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Iron
+30%
Contains
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Magnesium
+80%
Contains
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Phosphorus
+157.9%
Contains
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Potassium
+11066.7%
Contains
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Sodium
-92.8%
Contains
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Copper
+560.9%
Contains
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Manganese
+539.7%
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Selenium
+250%
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.
:
Contains
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Vitamin B2
+292.9%
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Vitamin A
+∞%
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Vitamin B1
+137.5%
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Vitamin B3
+38%
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Vitamin B5
+133.8%
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Vitamin B6
+551.4%
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Folate
+220%
Equal in Vitamin C - 12.1
Contains
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Vitamin B2
+292.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+137.5%
Contains
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Vitamin B3
+38%
Contains
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Vitamin B5
+133.8%
Contains
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Vitamin B6
+551.4%
Contains
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Folate
+220%
Equal in Vitamin C - 12.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+42.9%
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Water
+37%
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Protein
+272.5%
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Carbs
+816%
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Other
+153.3%
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Contains
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Fats
+42.9%
Contains
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Water
+37%
Contains
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Protein
+272.5%
Contains
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Carbs
+816%
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Other
+153.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-44.8%
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Monounsaturated Fat
+640%
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Polyunsaturated fat
+45%
Saturated Fat:
0.016 g
Monounsaturated Fat:
0.037 g
Polyunsaturated fat:
0.087 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Contains
less
Saturated Fat
-44.8%
Contains
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Monounsaturated Fat
+640%
Contains
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Polyunsaturated fat
+45%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.1g | 23.58g |
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| Protein | 0.4g | 1.49g |
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| Fats | 0.2g | 0.14g |
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| Carbs | 3g | 27.48g |
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| Calories | 13kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 2.9g | 3.9g |
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| Calcium | 19mg | 14mg |
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| Iron | 0.4mg | 0.52mg |
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| Magnesium | 10mg | 18mg |
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| Phosphorus | 19mg | 49mg |
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| Potassium | 6mg | 670mg |
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| Sodium | 111mg | 8mg |
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| Zinc | 0.61mg | 0.2mg |
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| Copper | 0.023mg | 0.152mg |
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| Manganese | 0.058mg | 0.371mg |
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| Selenium | 0.2µg | 0.7µg |
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| Vitamin A | 0IU | 122IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 13mg | 12.1mg |
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| Vitamin B1 | 0.04mg | 0.095mg |
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| Vitamin B2 | 0.11mg | 0.028mg |
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| Vitamin B3 | 0.4mg | 0.552mg |
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| Vitamin B5 | 0.133mg | 0.311mg |
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| Vitamin B6 | 0.035mg | 0.228mg |
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| Folate | 5µg | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.002mg | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.009mg | 0.058mg |
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| Methionine | 0.003mg | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.016g | 0.029g |
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| Monounsaturated Fat | 0.037g | 0.005g |
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| Polyunsaturated fat | 0.087g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
9%
15%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Yam contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 51)
Which food is cheaper?
Winter melon is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)