Yam vs. Winter melon — In-Depth Nutrition Comparison
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A recap on the differences between yam and winter melon
- Yam has more potassium, vitamin B6, copper, and manganese; however, winter melon is higher in vitamin B2.
- Yam covers your daily potassium needs 20% more than winter melon.
- Winter melon contains 7 times less copper than yam. Yam contains 0.152mg of copper, while winter melon contains 0.023mg.
- Yam has less sodium.
Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Waxgourd, (chinese preserving melon), raw.
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 | +80% |
| Contains more PotassiumPotassium | +11066.7% |
| Contains more IronIron | +30% |
| Contains more CopperCopper | +560.9% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains less SodiumSodium | -92.8% |
| Contains more ManganeseManganese | +539.7% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +35.7% |
| Contains more ZincZinc | +205% |
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 B1Vitamin B1 | +137.5% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +133.8% |
| Contains more Vitamin B6Vitamin B6 | +551.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +220% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +292.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 670mg | 6mg | 20% |
| Vitamin B6 | 0.228mg | 0.035mg | 15% |
| Manganese | 0.371mg | 0.058mg | 14% |
| Copper | 0.152mg | 0.023mg | 14% |
| Carbs | 27.48g | 3g | 8% |
| Vitamin B2 | 0.028mg | 0.11mg | 6% |
| Calories | 116kcal | 13kcal | 5% |
| Vitamin B1 | 0.095mg | 0.04mg | 5% |
| Fiber | 3.9g | 2.9g | 4% |
| Zinc | 0.2mg | 0.61mg | 4% |
| Phosphorus | 49mg | 19mg | 4% |
| Sodium | 8mg | 111mg | 4% |
| Vitamin B5 | 0.311mg | 0.133mg | 4% |
| Choline | 16.2mg | 3% | |
| Folate | 16µg | 5µg | 3% |
| Iron | 0.52mg | 0.4mg | 2% |
| Magnesium | 18mg | 10mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.34mg | 2% | |
| Protein | 1.49g | 0.4g | 2% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Calcium | 14mg | 19mg | 1% |
| Vitamin C | 12.1mg | 13mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Fats | 0.14g | 0.2g | 0% |
| Net carbs | 23.58g | 0.1g | N/A |
| Sugar | 0.49g | N/A | |
| Saturated fat | 0.029g | 0.016g | 0% |
| Monounsaturated fat | 0.005g | 0.037g | 0% |
| Polyunsaturated fat | 0.06g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.002mg | 0% |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0.009mg | 0% |
| Methionine | 0.02mg | 0.003mg | 0% |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +272.5% |
| Contains more CarbsCarbs | +816% |
| Contains more OtherOther | +153.3% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +37% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains less Sat. FatSaturated fat | -44.8% |
| Contains more Mono. FatMonounsaturated fat | +640% |
| Contains more Poly. FatPolyunsaturated fat | +45% |
