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  6. Winter squash vs. Winter melon

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

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What are the differences between Winter squash and Winter melon?

  • Winter squash is richer than Winter melon in Vitamin A RAE, Vitamin B6, Potassium, Copper, and Manganese.
  • Winter squash's daily need coverage for Vitamin A RAE is 29% more.
  • Winter squash has 40 times more Potassium than Winter melon. While Winter squash has 241mg of Potassium, Winter melon has only 6mg.
  • The amount of Sodium in Winter squash is lower.

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

Infographic

Winter squash vs Winter melon 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.
Winter squash
Winter squash
8
:
1
Winter melon
Winter melon
Contains more Calcium +15.8%
Contains more Magnesium +30%
Contains more Potassium +3916.7%
Contains less Sodium -99.1%
Contains more Copper +256.5%
Contains more Manganese +222.4%
Contains more Selenium +100%
Contains more Zinc +177.3%
Equal in Iron - 0.4
Equal in Phosphorus - 19
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +15.8%
Contains more Magnesium +30%
Contains more Potassium +3916.7%
Contains less Sodium -99.1%
Contains more Copper +256.5%
Contains more Manganese +222.4%
Contains more Selenium +100%
Contains more Zinc +177.3%
Equal in Iron - 0.4
Equal in Phosphorus - 19

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.
Winter squash
Winter squash
7
:
3
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +75.9%
Contains more Vitamin B6 +360%
Contains more Folate +300%
Contains more Vitamin C +35.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +64.2%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Winter melon
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Vitamin B5 +75.9%
Contains more Vitamin B6 +360%
Contains more Folate +300%
Contains more Vitamin C +35.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +64.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
4
:
1
Winter melon
Winter melon
Contains more Protein +122.5%
Contains more Fats +75%
Contains more Carbs +195%
Contains more Other +133.3%
Equal in Water - 96.1
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +122.5%
Contains more Fats +75%
Contains more Carbs +195%
Contains more Other +133.3%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Winter melon
Winter melon
Contains more Polyunsaturated fat +69%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +69%
Contains less Saturated Fat -77.8%
Contains more Monounsaturated Fat +42.3%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
9%
Winter melon
Minerals Daily Need Coverage Score
12%
Winter squash
8%
Winter melon

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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.