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Sun-dried tomato vs Winter melon - In-Depth Nutrition Comparison

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How are Sun-dried tomato and Winter melon different?

  • Sun-dried tomato has more Vitamin C, Copper, Potassium, Iron, Vitamin B6, Vitamin B2, Vitamin B3, Manganese, Phosphorus and Magnesium than Winter melon.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 99% higher.
  • Sun-dried tomato contains 261 times more Potassium than Winter melon. While Sun-dried tomato contains 1565mg of Potassium, Winter melon contains only 6mg.

Tomatoes, sun-dried, packed in oil, drained and Waxgourd, (chinese preserving melon), raw are the varieties used in this article.

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Sun-dried tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +570%
Contains more Calcium +147.4%
Contains more Potassium +25983.3%
Contains more Magnesium +710%
Contains more Copper +1956.5%
Contains more Zinc +27.9%
Contains more Phosphorus +631.6%
Contains less Sodium -58.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +570%
Contains more Calcium +147.4%
Contains more Potassium +25983.3%
Contains more Magnesium +710%
Contains more Copper +1956.5%
Contains more Zinc +27.9%
Contains more Phosphorus +631.6%
Contains less Sodium -58.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +683.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +807.5%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +811.4%
Contains more Folate +360%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin C +683.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +807.5%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +811.4%
Contains more Folate +360%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
62
Sun-dried tomato
9
Winter melon
Mineral Summary Score
73
Sun-dried tomato
9
Winter melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Sun-dried tomato
2%
Winter melon
Carbohydrates
23%
Sun-dried tomato
3%
Winter melon
Fats
65%
Sun-dried tomato
1%
Winter melon

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sun-dried tomato Winter melon
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sun-dried tomato Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 155mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.877g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.4)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sun-dried tomato Winter melon Opinion
Calories 213 13 Sun-dried tomato
Protein 5.06 0.4 Sun-dried tomato
Fats 14.08 0.2 Sun-dried tomato
Vitamin C 101.8 13 Sun-dried tomato
Carbs 23.33 3 Sun-dried tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.68 0.4 Sun-dried tomato
Calcium 47 19 Sun-dried tomato
Potassium 1565 6 Sun-dried tomato
Magnesium 81 10 Sun-dried tomato
Sugars
Fiber 5.8 2.9 Sun-dried tomato
Copper 0.473 0.023 Sun-dried tomato
Zinc 0.78 0.61 Sun-dried tomato
Starch
Phosphorus 139 19 Sun-dried tomato
Sodium 266 111 Winter melon
Vitamin A 1286 0 Sun-dried tomato
Vitamin E
Vitamin D 0 0
Vitamin B1 0.193 0.04 Sun-dried tomato
Vitamin B2 0.383 0.11 Sun-dried tomato
Vitamin B3 3.63 0.4 Sun-dried tomato
Vitamin B5 0.479 0.133 Sun-dried tomato
Vitamin B6 0.319 0.035 Sun-dried tomato
Vitamin B12 0 0
Vitamin K
Folate 23 5 Sun-dried tomato
Trans Fat 0 0
Saturated Fat 1.893 0.016 Winter melon
Monounsaturated Fat 8.663 0.037 Sun-dried tomato
Polyunsaturated fat 2.06 0.087 Sun-dried tomato
Tryptophan 0.037 0.002 Sun-dried tomato
Threonine 0.128 Sun-dried tomato
Isoleucine 0.121 Sun-dried tomato
Leucine 0.185 Sun-dried tomato
Lysine 0.186 0.009 Sun-dried tomato
Methionine 0.044 0.003 Sun-dried tomato
Phenylalanine 0.131 Sun-dried tomato
Valine 0.13 Sun-dried tomato
Histidine 0.077 Sun-dried tomato
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.