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  6. Sweet potato vs. Winter melon

Sweet potato vs. Winter melon — In-Depth Nutrition Comparison

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Differences between sweet potatoes and winter melon

  • Winter melon contains less vitamin A, vitamin B6, manganese, copper, vitamin B5, potassium, vitamin C, vitamin B3, carbs, and vitamin B1 than sweet potatoes.
  • Sweet potatoes' daily need coverage for vitamin A is 107% higher.
  • Winter melon contains 79 times less potassium than sweet potatoes. Sweet potatoes contain 475mg of potassium, while winter melon contains 6mg.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Sweet potato vs Winter melon infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +7816.7%
Contains more IronIron +72.5%
Contains more CopperCopper +600%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -67.6%
Contains more ManganeseManganese +756.9%
Contains more ZincZinc +90.6%
~equal in Selenium ~0.2µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 65% 0% 320% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
Contains more Vitamin CVitamin C +50.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B5Vitamin B5 +564.7%
Contains more Vitamin B6Vitamin B6 +717.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Winter melon DV% diff.
Vitamin A 961µg 0µg 107%
Manganese 0.497mg 0.058mg 19%
Vitamin B6 0.286mg 0.035mg 19%
Copper 0.161mg 0.023mg 15%
Vitamin B5 0.884mg 0.133mg 15%
Potassium 475mg 6mg 14%
Vitamin C 19.6mg 13mg 7%
Vitamin B3 1.487mg 0.4mg 7%
Carbs 20.71g 3g 6%
Vitamin B1 0.107mg 0.04mg 6%
Phosphorus 54mg 19mg 5%
Vitamin E 0.71mg 5%
Calories 90kcal 13kcal 4%
Magnesium 27mg 10mg 4%
Iron 0.69mg 0.4mg 4%
Protein 2.01g 0.4g 3%
Zinc 0.32mg 0.61mg 3%
Starch 7.05g 3%
Sodium 36mg 111mg 3%
Calcium 38mg 19mg 2%
Fiber 3.3g 2.9g 2%
Vitamin K 2.3µg 2%
Choline 13.1mg 2%
Fructose 0.5g 1%
Protein per 100 calories 2.2g 3.1g N/A
Calories per 10 g protein 448kcal 325kcal N/A
Weight per 100 calories 111g 769g N/A
Fats 0.15g 0.2g 0%
Net carbs 17.41g 0.1g N/A
Sugar 6.48g N/A
Selenium 0.2µg 0.2µg 0%
Vitamin B2 0.106mg 0.11mg 0%
Folate 6µg 5µg 0%
Saturated fat 0.052g 0.016g 0%
Monounsaturated fat 0.002g 0.037g 0%
Polyunsaturated fat 0.092g 0.087g 0%
Tryptophan 0.04mg 0.002mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0.009mg 0%
Methionine 0.037mg 0.003mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +402.5%
Contains more CarbsCarbs +590.3%
Contains more FatsFats +33.3%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
11% 26% 62%
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 -69.2%
Contains more Mono. FatMonounsaturated fat +1750%
~equal in Polyunsaturated fat ~0.087g

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.