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  6. Winter melon vs. Grape leaves

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, manganese, copper, calcium, fiber, vitamin B6, iron, magnesium, folate, and vitamin B2.
  • Grape leaves' daily need coverage for vitamin A is 550% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +850%
Contains more CalciumCalcium +1810.5%
Contains more PotassiumPotassium +4433.3%
Contains more IronIron +557.5%
Contains more CopperCopper +1704.3%
Contains more PhosphorusPhosphorus +378.9%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +4822.4%
Contains more SeleniumSelenium +350%
~equal in Zinc ~0.67mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +73.7%
Contains more Vitamin B6Vitamin B6 +1042.9%
Contains more FolateFolate +1560%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.058mg 2.855mg 122%
Vitamin K 108.6µg 91%
Copper 0.023mg 0.415mg 44%
Calcium 19mg 363mg 34%
Fiber 2.9g 11g 32%
Iron 0.4mg 2.63mg 28%
Vitamin B6 0.035mg 0.4mg 28%
Folate 5µg 83µg 20%
Magnesium 10mg 95mg 20%
Vitamin B2 0.11mg 0.354mg 19%
Vitamin E 2mg 13%
Vitamin B3 0.4mg 2.362mg 12%
Phosphorus 19mg 91mg 10%
Protein 0.4g 5.6g 10%
Potassium 6mg 272mg 8%
Polyunsaturated fat 0.087g 1.065g 7%
Carbs 3g 17.31g 5%
Calories 13kcal 93kcal 4%
Sodium 111mg 9mg 4%
Fats 0.2g 2.12g 3%
Vitamin B5 0.133mg 0.231mg 2%
Vitamin C 13mg 11.1mg 2%
Choline 12.8mg 2%
Selenium 0.2µg 0.9µg 1%
Zinc 0.61mg 0.67mg 1%
Saturated fat 0.016g 0.336g 1%
Net carbs 0.1g 6.31g N/A
Sugar 6.3g N/A
Vitamin B1 0.04mg 0.04mg 0%
Monounsaturated fat 0.037g 0.081g 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +31.1%
Contains more ProteinProtein +1300%
Contains more FatsFats +960%
Contains more CarbsCarbs +477%
Contains more OtherOther +450%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +118.9%
Contains more Poly. FatPolyunsaturated fat +1124.1%

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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. 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.