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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.

Infographic

Sun-dried tomato 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.
Contains more Calcium +147.4%
Contains more Iron +570%
Contains more Magnesium +710%
Contains more Phosphorus +631.6%
Contains more Potassium +25983.3%
Contains more Zinc +27.9%
Contains more Copper +1956.5%
Contains more Manganese +703.4%
Contains more Selenium +1400%
Contains less Sodium -58.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 101% 58% 60% 139% 35% 22% 158% 61% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +147.4%
Contains more Iron +570%
Contains more Magnesium +710%
Contains more Phosphorus +631.6%
Contains more Potassium +25983.3%
Contains more Zinc +27.9%
Contains more Copper +1956.5%
Contains more Manganese +703.4%
Contains more Selenium +1400%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +683.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 78% 0% 0% 340% 49% 89% 69% 29% 74% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +683.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1165%
Contains more Fats +6940%
Contains more Carbs +677.7%
Contains more Other +1133.3%
Contains more Water +78.5%
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +1165%
Contains more Fats +6940%
Contains more Carbs +677.7%
Contains more Other +1133.3%
Contains more Water +78.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23313.5%
Contains more Polyunsaturated fat +2267.8%
Contains less Saturated Fat -99.2%
15% 69% 16%
Saturated Fat: 1.893 g
Monounsaturated Fat: 8.663 g
Polyunsaturated fat: 2.06 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +23313.5%
Contains more Polyunsaturated fat +2267.8%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sun-dried tomato Winter melon Opinion
Net carbs 17.53g 0.1g Sun-dried tomato
Protein 5.06g 0.4g Sun-dried tomato
Fats 14.08g 0.2g Sun-dried tomato
Carbs 23.33g 3g Sun-dried tomato
Calories 213kcal 13kcal Sun-dried tomato
Fiber 5.8g 2.9g Sun-dried tomato
Calcium 47mg 19mg Sun-dried tomato
Iron 2.68mg 0.4mg Sun-dried tomato
Magnesium 81mg 10mg Sun-dried tomato
Phosphorus 139mg 19mg Sun-dried tomato
Potassium 1565mg 6mg Sun-dried tomato
Sodium 266mg 111mg Winter melon
Zinc 0.78mg 0.61mg Sun-dried tomato
Copper 0.473mg 0.023mg Sun-dried tomato
Manganese 0.466mg 0.058mg Sun-dried tomato
Selenium 3µg 0.2µg Sun-dried tomato
Vitamin A 1286IU 0IU Sun-dried tomato
Vitamin A RAE 64µg 0µg Sun-dried tomato
Vitamin C 101.8mg 13mg Sun-dried tomato
Vitamin B1 0.193mg 0.04mg Sun-dried tomato
Vitamin B2 0.383mg 0.11mg Sun-dried tomato
Vitamin B3 3.63mg 0.4mg Sun-dried tomato
Vitamin B5 0.479mg 0.133mg Sun-dried tomato
Vitamin B6 0.319mg 0.035mg Sun-dried tomato
Folate 23µg 5µg Sun-dried tomato
Tryptophan 0.037mg 0.002mg Sun-dried tomato
Threonine 0.128mg Sun-dried tomato
Isoleucine 0.121mg Sun-dried tomato
Leucine 0.185mg Sun-dried tomato
Lysine 0.186mg 0.009mg Sun-dried tomato
Methionine 0.044mg 0.003mg Sun-dried tomato
Phenylalanine 0.131mg Sun-dried tomato
Valine 0.13mg Sun-dried tomato
Histidine 0.077mg Sun-dried tomato
Saturated Fat 1.893g 0.016g Winter melon
Monounsaturated Fat 8.663g 0.037g Sun-dried tomato
Polyunsaturated fat 2.06g 0.087g Sun-dried tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sun-dried tomato Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Sun-dried tomato
8%
Winter melon
Minerals Daily Need Coverage Score
66%
Sun-dried tomato
8%
Winter melon

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.