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  6. Grape leaves vs. Winter melon

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

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What are the differences between Grape leaves and Winter melon?

  • Grape leaves are richer than Winter melon in Vitamin A RAE, Manganese, Copper, Calcium, Fiber, Vitamin B6, Iron, Magnesium, Folate, and Vitamin B2.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% more.
  • Grape leaves have 49 times more Manganese than Winter melon. While Grape leaves have 2.855mg of Manganese, Winter melon has only 0.058mg.

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

Infographic

Grape 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.
Grape leaves
Grape leaves
10
:
0
Winter melon
Winter melon
Contains more Calcium +1810.5%
Contains more Iron +557.5%
Contains more Magnesium +850%
Contains more Phosphorus +378.9%
Contains more Potassium +4433.3%
Contains less Sodium -91.9%
Contains more Copper +1704.3%
Contains more Manganese +4822.4%
Contains more Selenium +350%
Equal in Zinc - 0.61
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 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 +1810.5%
Contains more Iron +557.5%
Contains more Magnesium +850%
Contains more Phosphorus +378.9%
Contains more Potassium +4433.3%
Contains less Sodium -91.9%
Contains more Copper +1704.3%
Contains more Manganese +4822.4%
Contains more Selenium +350%
Equal in Zinc - 0.61

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.
Grape leaves
Grape leaves
8
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1042.9%
Contains more Folate +1560%
Contains more Vitamin C +17.1%
Equal in Vitamin B1 - 0.04
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 B2 +221.8%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1042.9%
Contains more Folate +1560%
Contains more Vitamin C +17.1%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Winter melon
Winter melon
Contains more Protein +1300%
Contains more Fats +960%
Contains more Carbs +477%
Contains more Other +450%
Contains more Water +31.1%
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +1300%
Contains more Fats +960%
Contains more Carbs +477%
Contains more Other +450%
Contains more Water +31.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +118.9%
Contains more Polyunsaturated fat +1124.1%
Contains less Saturated Fat -95.2%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 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 +118.9%
Contains more Polyunsaturated fat +1124.1%
Contains less Saturated Fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Winter melon Opinion
Net carbs 6.31g 0.1g Grape leaves
Protein 5.6g 0.4g Grape leaves
Fats 2.12g 0.2g Grape leaves
Carbs 17.31g 3g Grape leaves
Calories 93kcal 13kcal Grape leaves
Sugar 6.3g Winter melon
Fiber 11g 2.9g Grape leaves
Calcium 363mg 19mg Grape leaves
Iron 2.63mg 0.4mg Grape leaves
Magnesium 95mg 10mg Grape leaves
Phosphorus 91mg 19mg Grape leaves
Potassium 272mg 6mg Grape leaves
Sodium 9mg 111mg Grape leaves
Zinc 0.67mg 0.61mg Grape leaves
Copper 0.415mg 0.023mg Grape leaves
Manganese 2.855mg 0.058mg Grape leaves
Selenium 0.9µg 0.2µg Grape leaves
Vitamin A 27521IU 0IU Grape leaves
Vitamin A RAE 1376µg 0µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 11.1mg 13mg Winter melon
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.354mg 0.11mg Grape leaves
Vitamin B3 2.362mg 0.4mg Grape leaves
Vitamin B5 0.231mg 0.133mg Grape leaves
Vitamin B6 0.4mg 0.035mg Grape leaves
Folate 83µg 5µg Grape leaves
Vitamin K 108.6µg Grape leaves
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.336g 0.016g Winter melon
Monounsaturated Fat 0.081g 0.037g Grape leaves
Polyunsaturated fat 1.065g 0.087g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
192%
Grape leaves
9%
Winter melon
Minerals Daily Need Coverage Score
87%
Grape leaves
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.32g)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 102mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.