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, Vitamin B6, Potassium, Copper, and Manganese.
- Winter squash's daily need coverage for Vitamin A 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
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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 more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +15.8% |
| Contains more PotassiumPotassium | +3916.7% |
| Contains more CopperCopper | +256.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +222.4% |
| Contains more SeleniumSelenium | +100% |
| Contains more ZincZinc | +177.3% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.8% |
| Contains more Vitamin B5Vitamin B5 | +75.9% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +35.4% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +64.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +122.5% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +195% |
| Contains more OtherOther | +133.3% |
~equal in
Water
~96.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated Fat:
Sat. Fat
0.016 g
Monounsaturated Fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Poly. FatPolyunsaturated fat | +69% |
| Contains less Sat. FatSaturated Fat | -77.8% |
| Contains more Mono. FatMonounsaturated 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.
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 37kcal | 13kcal |
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| Protein | 0.89g | 0.4g |
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| Fats | 0.35g | 0.2g |
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| Vitamin C | 9.6mg | 13mg |
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| Net carbs | 6.05g | 0.1g |
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| Carbs | 8.85g | 3g |
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| Magnesium | 13mg | 10mg |
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| Calcium | 22mg | 19mg |
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| Potassium | 241mg | 6mg |
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| Iron | 0.44mg | 0.4mg |
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| Sugar | 3.3g |
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| Fiber | 2.8g | 2.9g |
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| Copper | 0.082mg | 0.023mg |
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| Zinc | 0.22mg | 0.61mg |
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| Phosphorus | 19mg | 19mg | |
| Sodium | 1mg | 111mg |
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| Vitamin A | 5223IU | 0IU |
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| Vitamin A | 261µg | 0µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.187mg | 0.058mg |
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| Selenium | 0.4µg | 0.2µg |
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| Vitamin B1 | 0.016mg | 0.04mg |
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| Vitamin B2 | 0.067mg | 0.11mg |
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| Vitamin B3 | 0.495mg | 0.4mg |
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| Vitamin B5 | 0.234mg | 0.133mg |
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| Vitamin B6 | 0.161mg | 0.035mg |
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| Vitamin K | 4.4µg |
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| Folate | 20µg | 5µg |
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| Choline | 10.6mg |
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| Saturated Fat | 0.072g | 0.016g |
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| Monounsaturated Fat | 0.026g | 0.037g |
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| Polyunsaturated fat | 0.147g | 0.087g |
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| Tryptophan | 0.013mg | 0.002mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.035mg |
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| Leucine | 0.05mg |
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| Lysine | 0.033mg | 0.009mg |
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| Methionine | 0.011mg | 0.003mg |
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| Phenylalanine | 0.035mg |
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| Valine | 0.038mg |
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| Histidine | 0.017mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
35%
8%
Minerals Daily Need Coverage Score
12%
8%
Comparison summary
Which food is richer in minerals?
Winter squash is relatively richer in minerals
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Winter melon is lower in Saturated Fat (difference - 0.056g)
Which food is lower in glycemic index?
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 ($)