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  6. Amaranth leaves vs. Winter melon

Amaranth leaves vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Amaranth leaves and Winter melon?

  • Winter melon has less Manganese, Vitamin C, Iron, Folate, Calcium, Potassium, Vitamin A RAE, Copper, Vitamin B6, and Magnesium than Amaranth leaves.
  • Amaranth leaves' daily need coverage for Manganese is 36% higher.

We used Amaranth leaves, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Amaranth leaves vs Winter melon 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.
Amaranth leaves
Amaranth leaves
10
:
0
Winter melon
Winter melon
Contains more Calcium +1031.6%
Contains more Iron +480%
Contains more Magnesium +450%
Contains more Phosphorus +163.2%
Contains more Potassium +10083.3%
Contains less Sodium -82%
Contains more Zinc +47.5%
Contains more Copper +604.3%
Contains more Manganese +1425.9%
Contains more Selenium +350%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +1031.6%
Contains more Iron +480%
Contains more Magnesium +450%
Contains more Phosphorus +163.2%
Contains more Potassium +10083.3%
Contains less Sodium -82%
Contains more Zinc +47.5%
Contains more Copper +604.3%
Contains more Manganese +1425.9%
Contains more Selenium +350%

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.
Amaranth leaves
Amaranth leaves
7
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +233.1%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B6 +448.6%
Contains more Folate +1600%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +107.8%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Winter melon
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 +233.1%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B6 +448.6%
Contains more Folate +1600%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +107.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Winter melon
Winter melon
Contains more Protein +515%
Contains more Fats +65%
Contains more Carbs +34%
Contains more Other +400%
Equal in Water - 96.1
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +515%
Contains more Fats +65%
Contains more Carbs +34%
Contains more Other +400%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +105.4%
Contains more Polyunsaturated fat +69%
Contains less Saturated Fat -82.4%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +105.4%
Contains more Polyunsaturated fat +69%
Contains less Saturated Fat -82.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Winter melon Opinion
Net carbs 4.02g 0.1g Amaranth leaves
Protein 2.46g 0.4g Amaranth leaves
Fats 0.33g 0.2g Amaranth leaves
Carbs 4.02g 3g Amaranth leaves
Calories 23kcal 13kcal Amaranth leaves
Fiber 2.9g Winter melon
Calcium 215mg 19mg Amaranth leaves
Iron 2.32mg 0.4mg Amaranth leaves
Magnesium 55mg 10mg Amaranth leaves
Phosphorus 50mg 19mg Amaranth leaves
Potassium 611mg 6mg Amaranth leaves
Sodium 20mg 111mg Amaranth leaves
Zinc 0.9mg 0.61mg Amaranth leaves
Copper 0.162mg 0.023mg Amaranth leaves
Manganese 0.885mg 0.058mg Amaranth leaves
Selenium 0.9µg 0.2µg Amaranth leaves
Vitamin A 2917IU 0IU Amaranth leaves
Vitamin A RAE 146µg 0µg Amaranth leaves
Vitamin C 43.3mg 13mg Amaranth leaves
Vitamin B1 0.027mg 0.04mg Winter melon
Vitamin B2 0.158mg 0.11mg Amaranth leaves
Vitamin B3 0.658mg 0.4mg Amaranth leaves
Vitamin B5 0.064mg 0.133mg Winter melon
Vitamin B6 0.192mg 0.035mg Amaranth leaves
Folate 85µg 5µg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Tryptophan 0.031mg 0.002mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg 0.009mg Amaranth leaves
Methionine 0.036mg 0.003mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.016g Winter melon
Monounsaturated Fat 0.076g 0.037g Amaranth leaves
Polyunsaturated fat 0.147g 0.087g Amaranth leaves

Which food is preferable for your diet?

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

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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
278%
Amaranth leaves
9%
Winter melon
Minerals Daily Need Coverage Score
47%
Amaranth leaves
8%
Winter melon

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.075g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 91mg)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.