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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.

Infographic

Winter melon vs Yam 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 +11.8%
Contains more Zinc +154.2%
Contains more Iron +35%
Contains more Magnesium +110%
Contains more Phosphorus +189.5%
Contains more Potassium +13500%
Contains less Sodium -91.9%
Contains more Copper +673.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +11.8%
Contains more Zinc +154.2%
Contains more Iron +35%
Contains more Magnesium +110%
Contains more Phosphorus +189.5%
Contains more Potassium +13500%
Contains less Sodium -91.9%
Contains more Copper +673.9%

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 A +∞%
Contains more Vitamin C +31.5%
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 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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B2 +243.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +31.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +17.6%
Contains more Water +38.1%
Contains more Protein +282.5%
Contains more Carbs +829.3%
Contains more Other +173.3%
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +17.6%
Contains more Water +38.1%
Contains more Protein +282.5%
Contains more Carbs +829.3%
Contains more Other +173.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +14.5%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -56.8%
Contains more Monounsaturated Fat +516.7%
Contains more Polyunsaturated fat +14.5%

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 Yam
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Yam Opinion
Net carbs 0.1g 23.78g Yam
Protein 0.4g 1.53g Yam
Fats 0.2g 0.17g Winter melon
Carbs 3g 27.88g Yam
Calories 13kcal 118kcal Yam
Sugar 0.5g Winter melon
Fiber 2.9g 4.1g Yam
Calcium 19mg 17mg Winter melon
Iron 0.4mg 0.54mg Yam
Magnesium 10mg 21mg Yam
Phosphorus 19mg 55mg Yam
Potassium 6mg 816mg Yam
Sodium 111mg 9mg Yam
Zinc 0.61mg 0.24mg Winter melon
Copper 0.023mg 0.178mg Yam
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 13mg 17.1mg Yam
Vitamin B1 0.04mg 0.112mg Yam
Vitamin B2 0.11mg 0.032mg Winter melon
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.133mg 0.314mg Yam
Vitamin B6 0.035mg 0.293mg Yam
Folate 5µg 23µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.002mg 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.009mg 0.059mg Yam
Methionine 0.003mg 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.016g 0.037g Winter melon
Monounsaturated Fat 0.037g 0.006g Winter melon
Polyunsaturated fat 0.087g 0.076g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Yam
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Winter melon
19%
Yam
Minerals Daily Need Coverage Score
9%
Winter melon
25%
Yam

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 is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 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. 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.