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Winter melon vs Zucchini - In-Depth Nutrition Comparison

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Significant differences between Winter melon and Zucchini

  • Winter melon has more Fiber, however Zucchini is richer in Vitamin B6, Potassium, Vitamin C, and Manganese.
  • Zucchini has 14 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Zucchini has 8mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Winter melon vs Zucchini 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 +18.8%
Contains more Zinc +90.6%
Contains more Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +130.4%
Contains more Phosphorus +100%
Contains less Sodium -92.8%
Equal in Iron - 0.37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Calcium +18.8%
Contains more Zinc +90.6%
Contains more Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +130.4%
Contains more Phosphorus +100%
Contains less Sodium -92.8%
Equal in Iron - 0.37

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
:
Contains more Vitamin B2 +17%
Contains more Vitamin C +37.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +365.7%
Contains more Folate +380%
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 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin B2 +17%
Contains more Vitamin C +37.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +53.4%
Contains more Vitamin B6 +365.7%
Contains more Folate +380%

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 Zucchini
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 Zucchini Opinion
Calories 13kcal 17kcal Zucchini
Protein 0.4g 1.21g Zucchini
Fats 0.2g 0.32g Zucchini
Vitamin C 13mg 17.9mg Zucchini
Net carbs 0.1g 2.11g Zucchini
Carbs 3g 3.11g Zucchini
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.37mg Winter melon
Calcium 19mg 16mg Winter melon
Potassium 6mg 261mg Zucchini
Magnesium 10mg 18mg Zucchini
Sugar g 2.5g Winter melon
Fiber 2.9g 1g Winter melon
Copper 0.023mg 0.053mg Zucchini
Zinc 0.61mg 0.32mg Winter melon
Starch g 0g Zucchini
Phosphorus 19mg 38mg Zucchini
Sodium 111mg 8mg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin E mg 0.12mg Zucchini
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.045mg Zucchini
Vitamin B2 0.11mg 0.094mg Winter melon
Vitamin B3 0.4mg 0.451mg Zucchini
Vitamin B5 0.133mg 0.204mg Zucchini
Vitamin B6 0.035mg 0.163mg Zucchini
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Zucchini
Folate 5µg 24µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.016g 0.084g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.091g Zucchini
Tryptophan 0.002mg 0.01mg Zucchini
Threonine mg 0.029mg Zucchini
Isoleucine mg 0.044mg Zucchini
Leucine mg 0.071mg Zucchini
Lysine 0.009mg 0.067mg Zucchini
Methionine 0.003mg 0.018mg Zucchini
Phenylalanine mg 0.043mg Zucchini
Valine mg 0.054mg Zucchini
Histidine mg 0.026mg Zucchini
Fructose g 1.38g Zucchini

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Winter melon
16
Zucchini
Mineral Summary Score
9
Winter melon
12
Zucchini

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 food.
Protein
2%
Winter melon
7%
Zucchini
Carbohydrates
3%
Winter melon
3%
Zucchini
Fats
1%
Winter melon
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.