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  6. Grapefruit vs. Winter melon

Grapefruit vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Grapefruit and Winter melon

  • Grapefruit has more Vitamin C, and Vitamin A RAE, however, Winter melon is higher in Vitamin B2, and Fiber.
  • Grapefruit covers your daily Vitamin C needs 20% more than Winter melon.

Food varieties used in this article are Grapefruit, raw, pink and red, all areas and Waxgourd, (chinese preserving melon), raw.

Infographic

Grapefruit 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.
Grapefruit
Grapefruit
4
:
6
Winter melon
Winter melon
Contains more Calcium +15.8%
Contains more Potassium +2150%
Contains less Sodium -100%
Contains more Copper +39.1%
Contains more Iron +400%
Contains more Magnesium +11.1%
Contains more Zinc +771.4%
Contains more Manganese +163.6%
Contains more Selenium +100%
Equal in Phosphorus - 19
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
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 +15.8%
Contains more Potassium +2150%
Contains less Sodium -100%
Contains more Copper +39.1%
Contains more Iron +400%
Contains more Magnesium +11.1%
Contains more Zinc +771.4%
Contains more Manganese +163.6%
Contains more Selenium +100%
Equal in Phosphorus - 19

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.
Grapefruit
Grapefruit
8
:
2
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +140%
Contains more Vitamin B5 +97%
Contains more Vitamin B6 +51.4%
Contains more Folate +160%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +96.1%
Equal in Vitamin B1 - 0.04
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
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 +140%
Contains more Vitamin B5 +97%
Contains more Vitamin B6 +51.4%
Contains more Folate +160%
Contains more Vitamin B2 +254.8%
Contains more Vitamin B3 +96.1%
Equal in Vitamin B1 - 0.04

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grapefruit
Grapefruit
3
:
2
Winter melon
Winter melon
Contains more Protein +92.5%
Contains more Carbs +255.3%
Contains more Other +23.3%
Contains more Fats +42.9%
Equal in Water - 96.1
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 +92.5%
Contains more Carbs +255.3%
Contains more Other +23.3%
Contains more Fats +42.9%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grapefruit
Grapefruit
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +141.7%
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +141.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grapefruit Winter melon Opinion
Net carbs 9.06g 0.1g Grapefruit
Protein 0.77g 0.4g Grapefruit
Fats 0.14g 0.2g Winter melon
Carbs 10.66g 3g Grapefruit
Calories 42kcal 13kcal Grapefruit
Fructose 1.77g Grapefruit
Sugar 6.89g Winter melon
Fiber 1.6g 2.9g Winter melon
Calcium 22mg 19mg Grapefruit
Iron 0.08mg 0.4mg Winter melon
Magnesium 9mg 10mg Winter melon
Phosphorus 18mg 19mg Winter melon
Potassium 135mg 6mg Grapefruit
Sodium 0mg 111mg Grapefruit
Zinc 0.07mg 0.61mg Winter melon
Copper 0.032mg 0.023mg Grapefruit
Manganese 0.022mg 0.058mg Winter melon
Selenium 0.1µg 0.2µg Winter melon
Vitamin A 1150IU 0IU Grapefruit
Vitamin A RAE 58µg 0µg Grapefruit
Vitamin E 0.13mg Grapefruit
Vitamin C 31.2mg 13mg Grapefruit
Vitamin B1 0.043mg 0.04mg Grapefruit
Vitamin B2 0.031mg 0.11mg Winter melon
Vitamin B3 0.204mg 0.4mg Winter melon
Vitamin B5 0.262mg 0.133mg Grapefruit
Vitamin B6 0.053mg 0.035mg Grapefruit
Folate 13µg 5µg Grapefruit
Tryptophan 0.008mg 0.002mg Grapefruit
Threonine 0.013mg Grapefruit
Isoleucine 0.008mg Grapefruit
Leucine 0.015mg Grapefruit
Lysine 0.019mg 0.009mg Grapefruit
Methionine 0.007mg 0.003mg Grapefruit
Phenylalanine 0.013mg Grapefruit
Valine 0.015mg Grapefruit
Histidine 0.008mg Grapefruit
Saturated Fat 0.021g 0.016g Winter melon
Monounsaturated Fat 0.02g 0.037g Winter melon
Polyunsaturated fat 0.036g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit Winter melon
Low Fats diet ok
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
20%
Grapefruit
9%
Winter melon
Minerals Daily Need Coverage Score
5%
Grapefruit
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 6.89g)
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 - 25)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.3)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 111mg)
Which food is richer in vitamins?
Grapefruit
Grapefruit 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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.