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Winter melon vs Grape leaves - In-Depth Nutrition Comparison

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What are the differences between Winter melon and Grape leaves?

  • Grape leaves are richer than Winter melon in Vitamin A RAE, Manganese, Copper, Calcium, Fiber, Vitamin B6, Iron, Magnesium, Folate, and Vitamin B2.
  • Grape leaves' daily need coverage for Vitamin A RAE is 153% more.

We used Waxgourd, (chinese preserving melon), raw and Grape leaves, raw types in this article.

Infographic

Winter melon vs Grape leaves 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 Calcium +1810.5%
Contains more Iron +557.5%
Contains more Magnesium +850%
Contains more Phosphorus +378.9%
Contains more Potassium +4433.3%
Contains less Sodium -91.9%
Contains more Copper +1704.3%
Equal in Zinc - 0.67
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Calcium +1810.5%
Contains more Iron +557.5%
Contains more Magnesium +850%
Contains more Phosphorus +378.9%
Contains more Potassium +4433.3%
Contains less Sodium -91.9%
Contains more Copper +1704.3%
Equal in Zinc - 0.67

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 +17.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1042.9%
Contains more Folate +1560%
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 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 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +17.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +221.8%
Contains more Vitamin B3 +490.5%
Contains more Vitamin B5 +73.7%
Contains more Vitamin B6 +1042.9%
Contains more Folate +1560%
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.
Winter melon Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Winter melon Grape leaves Opinion
Net carbs 0.1g 6.31g Grape leaves
Protein 0.4g 5.6g Grape leaves
Fats 0.2g 2.12g Grape leaves
Carbs 3g 17.31g Grape leaves
Calories 13kcal 93kcal Grape leaves
Starch g g
Fructose g g
Sugar g 6.3g Winter melon
Fiber 2.9g 11g Grape leaves
Calcium 19mg 363mg Grape leaves
Iron 0.4mg 2.63mg Grape leaves
Magnesium 10mg 95mg Grape leaves
Phosphorus 19mg 91mg Grape leaves
Potassium 6mg 272mg Grape leaves
Sodium 111mg 9mg Grape leaves
Zinc 0.61mg 0.67mg Grape leaves
Copper 0.023mg 0.415mg Grape leaves
Vitamin A 0IU 27521IU Grape leaves
Vitamin E mg 2mg Grape leaves
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 11.1mg Winter melon
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.11mg 0.354mg Grape leaves
Vitamin B3 0.4mg 2.362mg Grape leaves
Vitamin B5 0.133mg 0.231mg Grape leaves
Vitamin B6 0.035mg 0.4mg Grape leaves
Folate 5µg 83µg Grape leaves
Vitamin B12 0µg 0µg
Vitamin K µg 108.6µg Grape leaves
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.336g Winter melon
Monounsaturated Fat 0.037g 0.081g Grape leaves
Polyunsaturated fat 0.087g 1.065g Grape leaves

Which food is preferable for your diet?

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

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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
192
Grape leaves
Mineral Summary Score
9
Winter melon
62
Grape leaves

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
34%
Grape leaves
Carbohydrates
3%
Winter melon
17%
Grape leaves
Fats
1%
Winter melon
10%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.32g)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.8)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 102mg)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.