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Yam vs Winter melon - In-Depth Nutrition Comparison

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The main differences between Yam and Winter melon

  • Yam has more Potassium, Vitamin B6, Copper, Manganese, Vitamin B1, and Phosphorus, however Winter melon has more Vitamin B2.
  • Daily need coverage for Potassium from Yam is 24% higher.
  • Winter melon has 8 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Winter melon has 0.035mg.
  • Yam is lower in Sodium.

Food types used in this article are Yam, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Yam vs Winter melon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Contains more Calcium +11.8%
Contains more Zinc +154.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
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%
Contains more Calcium +11.8%
Contains more Zinc +154.2%

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
Yam
9
:
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%
Contains more Vitamin B2 +243.8%
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%
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 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%
Contains more Vitamin B2 +243.8%

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.
Yam Winter melon
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 Yam Winter melon Opinion
Net carbs 23.78g 0.1g Yam
Protein 1.53g 0.4g Yam
Fats 0.17g 0.2g Winter melon
Carbs 27.88g 3g Yam
Calories 118kcal 13kcal Yam
Starch g g
Fructose g g
Sugar 0.5g g Winter melon
Fiber 4.1g 2.9g Yam
Calcium 17mg 19mg Winter melon
Iron 0.54mg 0.4mg Yam
Magnesium 21mg 10mg Yam
Phosphorus 55mg 19mg Yam
Potassium 816mg 6mg Yam
Sodium 9mg 111mg Yam
Zinc 0.24mg 0.61mg Winter melon
Copper 0.178mg 0.023mg Yam
Vitamin A 138IU 0IU Yam
Vitamin E 0.35mg mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 13mg Yam
Vitamin B1 0.112mg 0.04mg Yam
Vitamin B2 0.032mg 0.11mg Winter melon
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.314mg 0.133mg Yam
Vitamin B6 0.293mg 0.035mg Yam
Folate 23µg 5µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Tryptophan 0.012mg 0.002mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg 0.009mg Yam
Methionine 0.021mg 0.003mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.016g Winter melon
Monounsaturated Fat 0.006g 0.037g Winter melon
Polyunsaturated fat 0.076g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19
Yam
9
Winter melon
Mineral Summary Score
25
Yam
9
Winter melon

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
9%
Yam
2%
Winter melon
Carbohydrates
28%
Yam
3%
Winter melon
Fats
1%
Yam
1%
Winter melon

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.