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Winter melon vs Bell pepper - In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Bell pepper?

  • Winter melon is richer in Vitamin B2, yet Bell pepper is richer in Vitamin C, and Vitamin B6.
  • Bell pepper's daily need coverage for Vitamin C is 75% higher.
  • Winter melon has 37 times more Sodium than Bell pepper. Winter melon has 111mg of Sodium, while Bell pepper has 3mg.

We used Waxgourd, (chinese preserving melon), raw and Peppers, sweet, green, raw types in this comparison.

Infographic

Winter melon vs Bell pepper 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 Calcium +90%
Contains more Iron +17.6%
Contains more Zinc +369.2%
Contains more Potassium +2816.7%
Contains less Sodium -97.3%
Contains more Copper +187%
Equal in Magnesium - 10
Equal in Phosphorus - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Contains more Calcium +90%
Contains more Iron +17.6%
Contains more Zinc +369.2%
Contains more Potassium +2816.7%
Contains less Sodium -97.3%
Contains more Copper +187%
Equal in Magnesium - 10
Equal in Phosphorus - 20

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 B2 +292.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +518.5%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +540%
Contains more Folate +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +518.5%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +540%
Contains more Folate +100%

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.
Winter melon Bell pepper
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 Winter melon Bell pepper Opinion
Net carbs 0.1g 2.94g Bell pepper
Protein 0.4g 0.86g Bell pepper
Fats 0.2g 0.17g Winter melon
Carbs 3g 4.64g Bell pepper
Calories 13kcal 20kcal Bell pepper
Starch g 0g Bell pepper
Fructose g 1.12g Bell pepper
Sugar g 2.4g Winter melon
Fiber 2.9g 1.7g Winter melon
Calcium 19mg 10mg Winter melon
Iron 0.4mg 0.34mg Winter melon
Magnesium 10mg 10mg
Phosphorus 19mg 20mg Bell pepper
Potassium 6mg 175mg Bell pepper
Sodium 111mg 3mg Bell pepper
Zinc 0.61mg 0.13mg Winter melon
Copper 0.023mg 0.066mg Bell pepper
Vitamin A 0IU 370IU Bell pepper
Vitamin E mg 0.37mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 80.4mg Bell pepper
Vitamin B1 0.04mg 0.057mg Bell pepper
Vitamin B2 0.11mg 0.028mg Winter melon
Vitamin B3 0.4mg 0.48mg Bell pepper
Vitamin B5 0.133mg 0.099mg Winter melon
Vitamin B6 0.035mg 0.224mg Bell pepper
Folate 5µg 10µg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K µg 7.4µg Bell pepper
Tryptophan 0.002mg 0.012mg Bell pepper
Threonine mg 0.036mg Bell pepper
Isoleucine mg 0.024mg Bell pepper
Leucine mg 0.036mg Bell pepper
Lysine 0.009mg 0.039mg Bell pepper
Methionine 0.003mg 0.007mg Bell pepper
Phenylalanine mg 0.092mg Bell pepper
Valine mg 0.036mg Bell pepper
Histidine mg 0.01mg Bell pepper
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.058g Winter melon
Monounsaturated Fat 0.037g 0.008g Winter melon
Polyunsaturated fat 0.087g 0.062g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Bell pepper
Low Fats diet ok
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
9
Winter melon
34
Bell pepper
Mineral Summary Score
9
Winter melon
9
Bell pepper

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
2%
Winter melon
5%
Bell pepper
Carbohydrates
3%
Winter melon
5%
Bell pepper
Fats
1%
Winter melon
1%
Bell pepper

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.4g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.042g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.3)
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 108mg)
Which food is richer in vitamins?
Bell pepper
Bell pepper 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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/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.