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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
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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 +17.6%
Contains more Calcium +90%
Contains more Zinc +369.2%
Contains more Potassium +2816.7%
Contains more Copper +187%
Contains less Sodium -97.3%
Equal in Magnesium - 10
Equal in Phosphorus - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 13% 3% 16% 8% 22% 4% 9% 1%
Contains more Iron +17.6%
Contains more Calcium +90%
Contains more Zinc +369.2%
Contains more Potassium +2816.7%
Contains more Copper +187%
Contains less Sodium -97.3%
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 C +518.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +540%
Contains more Folate +100%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 268% 23% 8% 0% 15% 7% 9% 6% 52% 0% 19% 8%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B5 +34.3%
Contains more Vitamin C +518.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +42.5%
Contains more Vitamin B3 +20%
Contains more Vitamin B6 +540%
Contains more Folate +100%

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
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 the food
Protein
2%
Winter melon
5%
Bell pepper
Carbohydrates
3%
Winter melon
5%
Bell pepper
Fats
1%
Winter melon
1%
Bell pepper

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.
Winter melon Bell pepper
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Bell pepper
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 Sugars?
Winter melon
Winter melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

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

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 of 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.