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Lettuce vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between lettuce and winter melon?

  • Lettuce is richer in vitamin A, manganese, folate, iron, and potassium, yet winter melon is richer in fiber.
  • Lettuce's daily need coverage for vitamin A is 148% higher.
  • Lettuce has 32 times more potassium than winter melon. Lettuce has 194mg of potassium, while winter melon has 6mg.

We used Lettuce, green leaf, raw and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Lettuce vs Winter melon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +89.5%
Contains more PotassiumPotassium +3133.3%
Contains more IronIron +115%
Contains more CopperCopper +26.1%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -74.8%
Contains more ManganeseManganese +331%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +238.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +660%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +41.3%
Contains more Vitamin B2Vitamin B2 +37.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +240%
Contains more OtherOther +113.3%
Contains more FatsFats +33.3%
~equal in Carbs ~3g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +516.7%
~equal in Polyunsaturated fat ~0.087g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lettuce Winter melon DV% diff.
Vitamin K 126.3µg 105%
Vitamin A 370µg 0µg 41%
Manganese 0.25mg 0.058mg 8%
Folate 38µg 5µg 8%
Fiber 1.3g 2.9g 6%
Iron 0.86mg 0.4mg 6%
Potassium 194mg 6mg 6%
Vitamin B6 0.09mg 0.035mg 4%
Vitamin C 9.2mg 13mg 4%
Zinc 0.18mg 0.61mg 4%
Sodium 28mg 111mg 4%
Vitamin B1 0.07mg 0.04mg 3%
Calcium 36mg 19mg 2%
Vitamin B2 0.08mg 0.11mg 2%
Choline 13.6mg 2%
Protein 1.36g 0.4g 2%
Selenium 0.6µg 0.2µg 1%
Fructose 0.43g 1%
Vitamin E 0.22mg 1%
Magnesium 13mg 10mg 1%
Copper 0.029mg 0.023mg 1%
Phosphorus 29mg 19mg 1%
Calories 15kcal 13kcal 0%
Fats 0.15g 0.2g 0%
Carbs 2.87g 3g 0%
Net carbs 1.57g 0.1g N/A
Sugar 0.78g N/A
Vitamin B3 0.375mg 0.4mg 0%
Vitamin B5 0.134mg 0.133mg 0%
Saturated fat 0.02g 0.016g 0%
Monounsaturated fat 0.006g 0.037g 0%
Polyunsaturated fat 0.082g 0.087g 0%
Tryptophan 0.009mg 0.002mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0.009mg 0%
Methionine 0.016mg 0.003mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45%
Lettuce
8%
Winter melon
Minerals Daily Need Coverage Score
14%
Lettuce
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.78g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.5)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 83mg)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce 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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.