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Zucchini vs Winter melon - In-Depth Nutrition Comparison

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Significant differences between Zucchini and Winter melon

  • Zucchini has more Vitamin B6, Potassium, Vitamin C, and Manganese, however Winter melon is richer in Fiber.
  • Winter melon has 44 times less Potassium than Zucchini. Zucchini has 261mg of Potassium, while Winter melon has 6mg.
  • Zucchini contains less Sodium.

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

Infographic

Zucchini 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 Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +130.4%
Contains more Phosphorus +100%
Contains less Sodium -92.8%
Contains more Calcium +18.8%
Contains more Zinc +90.6%
Equal in Iron - 0.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Potassium +4250%
Contains more Magnesium +80%
Contains more Copper +130.4%
Contains more Phosphorus +100%
Contains less Sodium -92.8%
Contains more Calcium +18.8%
Contains more Zinc +90.6%
Equal in Iron - 0.4

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 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%
Contains more Vitamin B2 +17%
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%
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%
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%
Contains more Vitamin B2 +17%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Winter melon
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
16
Zucchini
9
Winter melon
Mineral Summary Score
12
Zucchini
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
7%
Zucchini
2%
Winter melon
Carbohydrates
3%
Zucchini
3%
Winter melon
Fats
1%
Zucchini
1%
Winter melon

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.