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  6. Red leaf lettuce vs. Winter melon

Red leaf lettuce vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Winter melon

  • Red leaf lettuce has more Vitamin A RAE, Iron, Folate, Manganese, and Potassium, however, Winter melon is richer in Vitamin C, and Fiber.
  • Red leaf lettuce covers your daily Vitamin A RAE needs 42% more than Winter melon.
  • Winter melon has 31 times less Potassium than Red leaf lettuce. Red leaf lettuce has 187mg of Potassium, while Winter melon has 6mg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
9
:
1
Winter melon
Winter melon
Contains more Calcium +73.7%
Contains more Iron +200%
Contains more Magnesium +20%
Contains more Phosphorus +47.4%
Contains more Potassium +3016.7%
Contains less Sodium -77.5%
Contains more Copper +21.7%
Contains more Manganese +250%
Contains more Selenium +650%
Contains more Zinc +205%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
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 +73.7%
Contains more Iron +200%
Contains more Magnesium +20%
Contains more Phosphorus +47.4%
Contains more Potassium +3016.7%
Contains less Sodium -77.5%
Contains more Copper +21.7%
Contains more Manganese +250%
Contains more Selenium +650%
Contains more Zinc +205%

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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B6 +185.7%
Contains more Folate +620%
Contains more Vitamin C +251.4%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +24.6%
Equal in Vitamin B5 - 0.133
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 B1 +60%
Contains more Vitamin B6 +185.7%
Contains more Folate +620%
Contains more Vitamin C +251.4%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +24.6%
Equal in Vitamin B5 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
3
:
2
Winter melon
Winter melon
Contains more Protein +232.5%
Contains more Other +83.3%
Contains more Carbs +32.7%
Equal in Fats - 0.2
Equal in Water - 96.1
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +232.5%
Contains more Other +83.3%
Contains more Carbs +32.7%
Equal in Fats - 0.2
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
0
:
3
Winter melon
Winter melon
Contains more Monounsaturated Fat +640%
Contains more Polyunsaturated fat +20.8%
Equal in Saturated Fat - 0.016
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 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 +640%
Contains more Polyunsaturated fat +20.8%
Equal in Saturated Fat - 0.016

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Winter melon Opinion
Net carbs 1.36g 0.1g Red leaf lettuce
Protein 1.33g 0.4g Red leaf lettuce
Fats 0.22g 0.2g Red leaf lettuce
Carbs 2.26g 3g Winter melon
Calories 16kcal 13kcal Red leaf lettuce
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Winter melon
Fiber 0.9g 2.9g Winter melon
Calcium 33mg 19mg Red leaf lettuce
Iron 1.2mg 0.4mg Red leaf lettuce
Magnesium 12mg 10mg Red leaf lettuce
Phosphorus 28mg 19mg Red leaf lettuce
Potassium 187mg 6mg Red leaf lettuce
Sodium 25mg 111mg Red leaf lettuce
Zinc 0.2mg 0.61mg Winter melon
Copper 0.028mg 0.023mg Red leaf lettuce
Manganese 0.203mg 0.058mg Red leaf lettuce
Selenium 1.5µg 0.2µg Red leaf lettuce
Vitamin A 7492IU 0IU Red leaf lettuce
Vitamin A RAE 375µg 0µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 13mg Winter melon
Vitamin B1 0.064mg 0.04mg Red leaf lettuce
Vitamin B2 0.077mg 0.11mg Winter melon
Vitamin B3 0.321mg 0.4mg Winter melon
Vitamin B5 0.144mg 0.133mg Red leaf lettuce
Vitamin B6 0.1mg 0.035mg Red leaf lettuce
Folate 36µg 5µg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg 0.002mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg 0.009mg Red leaf lettuce
Methionine 0.016mg 0.003mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.016g Winter melon
Monounsaturated Fat 0.005g 0.037g Winter melon
Polyunsaturated fat 0.072g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
76%
Red leaf lettuce
9%
Winter melon
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.001g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 86mg)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce 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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.