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Winter melon vs Peppers - In-Depth Nutrition Comparison

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Summary of differences between Winter melon and Peppers

  • Winter melon has more Fiber, while Peppers has more Vitamin C, Vitamin B6, Copper, Iron, Potassium, Manganese, and Vitamin A.
  • Peppers covers your daily need of Vitamin C 255% more than Winter melon.
  • Winter melon contains 16 times more Sodium than Peppers. While Winter melon contains 111mg of Sodium, Peppers contain only 7mg.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Peppers, hot chili, green, raw.

Infographic

Winter melon vs Peppers 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 Zinc +103.3%
Contains more Iron +200%
Contains more Potassium +5566.7%
Contains more Magnesium +150%
Contains more Copper +656.5%
Contains more Phosphorus +142.1%
Contains less Sodium -93.7%
Equal in Calcium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Contains more Zinc +103.3%
Contains more Iron +200%
Contains more Potassium +5566.7%
Contains more Magnesium +150%
Contains more Copper +656.5%
Contains more Phosphorus +142.1%
Contains less Sodium -93.7%
Equal in Calcium - 18

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 +22.2%
Contains more Vitamin B5 +118%
Contains more Vitamin C +1765.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B6 +694.3%
Contains more Folate +360%
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 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +118%
Contains more Vitamin C +1765.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +125%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B6 +694.3%
Contains more Folate +360%

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 Peppers
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 Peppers Opinion
Calories 13kcal 40kcal Peppers
Protein 0.4g 2g Peppers
Fats 0.2g 0.2g
Vitamin C 13mg 242.5mg Peppers
Net carbs 0.1g 7.96g Peppers
Carbs 3g 9.46g Peppers
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 1.2mg Peppers
Calcium 19mg 18mg Winter melon
Potassium 6mg 340mg Peppers
Magnesium 10mg 25mg Peppers
Sugar g 5.1g Winter melon
Fiber 2.9g 1.5g Winter melon
Copper 0.023mg 0.174mg Peppers
Zinc 0.61mg 0.3mg Winter melon
Starch g g
Phosphorus 19mg 46mg Peppers
Sodium 111mg 7mg Peppers
Vitamin A 0IU 1179IU Peppers
Vitamin E mg 0.69mg Peppers
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.09mg Peppers
Vitamin B2 0.11mg 0.09mg Winter melon
Vitamin B3 0.4mg 0.95mg Peppers
Vitamin B5 0.133mg 0.061mg Winter melon
Vitamin B6 0.035mg 0.278mg Peppers
Vitamin B12 0µg 0µg
Vitamin K µg 14.3µg Peppers
Folate 5µg 23µg Peppers
Trans Fat 0g 0g
Saturated Fat 0.016g 0.021g Winter melon
Monounsaturated Fat 0.037g 0.011g Winter melon
Polyunsaturated fat 0.087g 0.109g Peppers
Tryptophan 0.002mg 0.026mg Peppers
Threonine mg 0.074mg Peppers
Isoleucine mg 0.065mg Peppers
Leucine mg 0.105mg Peppers
Lysine 0.009mg 0.089mg Peppers
Methionine 0.003mg 0.024mg Peppers
Phenylalanine mg 0.062mg Peppers
Valine mg 0.084mg Peppers
Histidine mg 0.041mg Peppers
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Peppers
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
90
Peppers
Mineral Summary Score
9
Winter melon
23
Peppers

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
12%
Peppers
Carbohydrates
3%
Winter melon
9%
Peppers
Fats
1%
Winter melon
1%
Peppers

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.1g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 10)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1)
Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 104mg)
Which food is richer in vitamins?
Peppers
Peppers 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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.