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Tomato vs Winter melon - In-Depth Nutrition Comparison

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Important differences between Tomato and Winter melon

  • Tomato has more Potassium, however Winter melon has more Vitamin B2, and Fiber.
  • Tomato has 40 times more Potassium than Winter melon. Tomato has 237mg of Potassium, while Winter melon has 6mg.
  • Tomato is lower in Sodium.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Waxgourd, (chinese preserving melon), raw.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +26.3%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Copper +156.5%
Contains more Calcium +90%
Contains more Iron +48.1%
Contains more Zinc +258.8%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Phosphorus +26.3%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Copper +156.5%
Contains more Calcium +90%
Contains more Iron +48.1%
Contains more Zinc +258.8%
Equal in Magnesium - 10

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
Tomato
7
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +128.6%
Contains more Folate +200%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +49.4%
Equal in Vitamin C - 13
Equal in Vitamin B1 - 0.04
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 B3 +48.5%
Contains more Vitamin B6 +128.6%
Contains more Folate +200%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +49.4%
Equal in Vitamin C - 13
Equal in Vitamin B1 - 0.04

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tomato 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tomato Winter melon Opinion
Net carbs 2.69g 0.1g Tomato
Protein 0.88g 0.4g Tomato
Fats 0.2g 0.2g
Carbs 3.89g 3g Tomato
Calories 18kcal 13kcal Tomato
Starch 0g g Tomato
Fructose 1.37g g Tomato
Sugar 2.63g g Winter melon
Fiber 1.2g 2.9g Winter melon
Calcium 10mg 19mg Winter melon
Iron 0.27mg 0.4mg Winter melon
Magnesium 11mg 10mg Tomato
Phosphorus 24mg 19mg Tomato
Potassium 237mg 6mg Tomato
Sodium 5mg 111mg Tomato
Zinc 0.17mg 0.61mg Winter melon
Copper 0.059mg 0.023mg Tomato
Vitamin A 833IU 0IU Tomato
Vitamin E 0.54mg mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13.7mg 13mg Tomato
Vitamin B1 0.037mg 0.04mg Winter melon
Vitamin B2 0.019mg 0.11mg Winter melon
Vitamin B3 0.594mg 0.4mg Tomato
Vitamin B5 0.089mg 0.133mg Winter melon
Vitamin B6 0.08mg 0.035mg Tomato
Folate 15µg 5µg Tomato
Vitamin B12 0µg 0µg
Vitamin K 7.9µg µg Tomato
Tryptophan 0.006mg 0.002mg Tomato
Threonine 0.027mg mg Tomato
Isoleucine 0.018mg mg Tomato
Leucine 0.025mg mg Tomato
Lysine 0.027mg 0.009mg Tomato
Methionine 0.006mg 0.003mg Tomato
Phenylalanine 0.027mg mg Tomato
Valine 0.018mg mg Tomato
Histidine 0.014mg mg Tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.028g 0.016g Winter melon
Monounsaturated Fat 0.031g 0.037g Winter melon
Polyunsaturated fat 0.083g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Winter melon
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Tomato
9
Winter melon
Mineral Summary Score
10
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 food.
Protein
5%
Tomato
2%
Winter melon
Carbohydrates
4%
Tomato
3%
Winter melon
Fats
1%
Tomato
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 23)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

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

  1. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.