Leek vs. Winter melon — In-Depth Nutrition Comparison
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How are leek and winter melon different?
- Leek is higher in vitamin A, iron, manganese, vitamin B6, folate, copper, and potassium; however, winter melon is richer in vitamin B2.
- Daily need coverage for vitamin A for leek is 33% higher.
- Leek contains 30 times more potassium than winter melon. While leek contains 180mg of potassium, winter melon contains only 6mg.
Leeks, (bulb and lower leaf-portion), raw and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.
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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 MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +210.5% |
| Contains more PotassiumPotassium | +2900% |
| Contains more IronIron | +425% |
| Contains more CopperCopper | +421.7% |
| Contains more PhosphorusPhosphorus | +84.2% |
| Contains less SodiumSodium | -82% |
| Contains more ManganeseManganese | +729.3% |
| Contains more SeleniumSelenium | +400% |
| Contains more ZincZinc | +408.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +565.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1180% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +275% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +371.7% |
| Contains more OtherOther | +250% |
| Contains more WaterWater | +15.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains more Poly. FatPolyunsaturated fat | +90.8% |
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Mono. FatMonounsaturated fat | +825% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Iron | 2.1mg | 0.4mg | 21% |
| Manganese | 0.481mg | 0.058mg | 18% |
| Folate | 64µg | 5µg | 15% |
| Vitamin B6 | 0.233mg | 0.035mg | 15% |
| Copper | 0.12mg | 0.023mg | 11% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Vitamin E | 0.92mg | 6% | |
| Potassium | 180mg | 6mg | 5% |
| Carbs | 14.15g | 3g | 4% |
| Magnesium | 28mg | 10mg | 4% |
| Calcium | 59mg | 19mg | 4% |
| Fiber | 1.8g | 2.9g | 4% |
| Zinc | 0.12mg | 0.61mg | 4% |
| Sodium | 20mg | 111mg | 4% |
| Choline | 9.5mg | 2% | |
| Protein | 1.5g | 0.4g | 2% |
| Calories | 61kcal | 13kcal | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Phosphorus | 35mg | 19mg | 2% |
| Selenium | 1µg | 0.2µg | 1% |
| Vitamin C | 12mg | 13mg | 1% |
| Polyunsaturated fat | 0.166g | 0.087g | 1% |
| Fats | 0.3g | 0.2g | 0% |
| Net carbs | 12.35g | 0.1g | N/A |
| Sugar | 3.9g | N/A | |
| Vitamin B3 | 0.4mg | 0.4mg | 0% |
| Vitamin B5 | 0.14mg | 0.133mg | 0% |
| Saturated fat | 0.04g | 0.016g | 0% |
| Monounsaturated fat | 0.004g | 0.037g | 0% |
| Tryptophan | 0.012mg | 0.002mg | 0% |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0.009mg | 0% |
| Methionine | 0.018mg | 0.003mg | 0% |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
8%
Minerals Daily Need Coverage Score
26%
8%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.024g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek contains less Sodium (difference - 91mg)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)