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Winter melon vs. Peppers — In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Peppers

  • Winter melon has more Fiber, while Peppers has more Vitamin C, Vitamin B6, Copper, Iron, Potassium, Manganese, and Vitamin A RAE.
  • Peppers covers your daily need of Vitamin C 255% more than Winter melon.
  • Winter melon contains 16 times more Sodium than Peppers. While Winter melon contains 111mg of Sodium, Peppers contain only 7mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Peppers, hot chili, green, raw.

Infographic

Winter melon vs Peppers infographic
Infographic link

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 Zinc +103.3%
Contains more Iron +200%
Contains more Magnesium +150%
Contains more Phosphorus +142.1%
Contains more Potassium +5566.7%
Contains less Sodium -93.7%
Contains more Copper +656.5%
Contains more Manganese +308.6%
Contains more Selenium +150%
Equal in Calcium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Zinc +103.3%
Contains more Iron +200%
Contains more Magnesium +150%
Contains more Phosphorus +142.1%
Contains more Potassium +5566.7%
Contains less Sodium -93.7%
Contains more Copper +656.5%
Contains more Manganese +308.6%
Contains more Selenium +150%
Equal in Calcium - 18

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 B2 +22.2%
Contains more Vitamin B5 +118%
Contains more Vitamin A +∞%
Contains more Vitamin C +1765.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B6 +694.3%
Contains more Folate +360%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +118%
Contains more Vitamin A +∞%
Contains more Vitamin C +1765.4%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B6 +694.3%
Contains more Folate +360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +400%
Contains more Carbs +215.3%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 87.74
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +400%
Contains more Carbs +215.3%
Contains more Other +100%
Equal in Fats - 0.2
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +25.3%
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +236.4%
Contains more Polyunsaturated fat +25.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Peppers
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Peppers Opinion
Net carbs 0.1g 7.96g Peppers
Protein 0.4g 2g Peppers
Fats 0.2g 0.2g
Carbs 3g 9.46g Peppers
Calories 13kcal 40kcal Peppers
Sugar 5.1g Winter melon
Fiber 2.9g 1.5g Winter melon
Calcium 19mg 18mg Winter melon
Iron 0.4mg 1.2mg Peppers
Magnesium 10mg 25mg Peppers
Phosphorus 19mg 46mg Peppers
Potassium 6mg 340mg Peppers
Sodium 111mg 7mg Peppers
Zinc 0.61mg 0.3mg Winter melon
Copper 0.023mg 0.174mg Peppers
Manganese 0.058mg 0.237mg Peppers
Selenium 0.2µg 0.5µg Peppers
Vitamin A 0IU 1179IU Peppers
Vitamin A RAE 0µg 59µg Peppers
Vitamin E 0.69mg Peppers
Vitamin C 13mg 242.5mg Peppers
Vitamin B1 0.04mg 0.09mg Peppers
Vitamin B2 0.11mg 0.09mg Winter melon
Vitamin B3 0.4mg 0.95mg Peppers
Vitamin B5 0.133mg 0.061mg Winter melon
Vitamin B6 0.035mg 0.278mg Peppers
Folate 5µg 23µg Peppers
Vitamin K 14.3µg Peppers
Tryptophan 0.002mg 0.026mg Peppers
Threonine 0.074mg Peppers
Isoleucine 0.065mg Peppers
Leucine 0.105mg Peppers
Lysine 0.009mg 0.089mg Peppers
Methionine 0.003mg 0.024mg Peppers
Phenylalanine 0.062mg Peppers
Valine 0.084mg Peppers
Histidine 0.041mg Peppers
Saturated Fat 0.016g 0.021g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.109g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Peppers
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Winter melon
90%
Peppers
Minerals Daily Need Coverage Score
8%
Winter melon
22%
Peppers

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 10)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 104mg)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.