Leek vs. Winter melon — In-Depth Nutrition Comparison
Compare
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.
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 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% |
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% |
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% |
