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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, iron, folate, manganese, and potassium; however, winter melon is richer in vitamin C and fiber.
  • Red leaf lettuce covers your daily vitamin A needs 150% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 +20%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +3016.7%
Contains more IronIron +200%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +47.4%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +650%
Contains more ZincZinc +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.
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 +60%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +620%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +251.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Winter melon DV% diff.
Vitamin K 140.3µg 117%
Vitamin A 375µg 0µg 42%
Vitamin C 3.7mg 13mg 10%
Iron 1.2mg 0.4mg 10%
Folate 36µg 5µg 8%
Fiber 0.9g 2.9g 8%
Manganese 0.203mg 0.058mg 6%
Vitamin B6 0.1mg 0.035mg 5%
Potassium 187mg 6mg 5%
Zinc 0.2mg 0.61mg 4%
Sodium 25mg 111mg 4%
Vitamin B2 0.077mg 0.11mg 3%
Vitamin B1 0.064mg 0.04mg 2%
Protein 1.33g 0.4g 2%
Choline 11.8mg 2%
Selenium 1.5µg 0.2µg 2%
Copper 0.028mg 0.023mg 1%
Phosphorus 28mg 19mg 1%
Calcium 33mg 19mg 1%
Vitamin E 0.15mg 1%
Calories 16kcal 13kcal 0%
Fats 0.22g 0.2g 0%
Carbs 2.26g 3g 0%
Net carbs 1.36g 0.1g N/A
Magnesium 12mg 10mg 0%
Sugar 0.48g N/A
Vitamin B3 0.321mg 0.4mg 0%
Vitamin B5 0.144mg 0.133mg 0%
Saturated fat 0.017g 0.016g 0%
Monounsaturated fat 0.005g 0.037g 0%
Polyunsaturated fat 0.072g 0.087g 0%
Tryptophan 0.022mg 0.002mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.045mg 0.009mg 0%
Methionine 0.016mg 0.003mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +232.5%
Contains more OtherOther +83.3%
Contains more CarbsCarbs +32.7%
~equal in Fats ~0.2g
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +20.8%
~equal in Saturated fat ~0.016g

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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.