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  6. Winter melon vs. Red leaf lettuce

Winter melon vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Significant differences between winter melon and red leaf lettuce

  • Winter melon has more vitamin C and fiber; however, red leaf lettuce is richer in vitamin A, iron, folate, manganese, and potassium.
  • Red leaf lettuce covers your daily vitamin A needs 150% more than winter melon.
  • Red leaf lettuce has 4 times less vitamin C than winter melon. Winter melon has 13mg of vitamin C, while red leaf lettuce has 3.7mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Lettuce, red leaf, raw.

Infographic

Winter melon vs Red leaf lettuce 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" 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more ZincZinc +205%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +3016.7%
Contains more IronIron +200%
Contains more CopperCopper +21.7%
Contains more PhosphorusPhosphorus +47.4%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +250%
Contains more SeleniumSelenium +650%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8%
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27%
Contains more Vitamin CVitamin C +251.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +620%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.144mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Red leaf lettuce DV% diff.
Vitamin K 140.3µg 117%
Vitamin A 0µg 375µg 42%
Vitamin C 13mg 3.7mg 10%
Iron 0.4mg 1.2mg 10%
Fiber 2.9g 0.9g 8%
Folate 5µg 36µg 8%
Manganese 0.058mg 0.203mg 6%
Potassium 6mg 187mg 5%
Vitamin B6 0.035mg 0.1mg 5%
Zinc 0.61mg 0.2mg 4%
Sodium 111mg 25mg 4%
Vitamin B2 0.11mg 0.077mg 3%
Protein 0.4g 1.33g 2%
Selenium 0.2µg 1.5µg 2%
Vitamin B1 0.04mg 0.064mg 2%
Choline 11.8mg 2%
Calcium 19mg 33mg 1%
Copper 0.023mg 0.028mg 1%
Phosphorus 19mg 28mg 1%
Vitamin E 0.15mg 1%
Calories 13kcal 16kcal 0%
Fats 0.2g 0.22g 0%
Net carbs 0.1g 1.36g N/A
Carbs 3g 2.26g 0%
Magnesium 10mg 12mg 0%
Sugar 0.48g N/A
Vitamin B3 0.4mg 0.321mg 0%
Vitamin B5 0.133mg 0.144mg 0%
Saturated fat 0.016g 0.017g 0%
Monounsaturated fat 0.037g 0.005g 0%
Polyunsaturated fat 0.087g 0.072g 0%
Tryptophan 0.002mg 0.022mg 0%
Threonine 0.048mg 0%
Isoleucine 0.038mg 0%
Leucine 0.07mg 0%
Lysine 0.009mg 0.045mg 0%
Methionine 0.003mg 0.016mg 0%
Phenylalanine 0.067mg 0%
Valine 0.048mg 0%
Histidine 0.019mg 0%
Fructose 0.28g 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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more CarbsCarbs +32.7%
Contains more ProteinProtein +232.5%
Contains more OtherOther +83.3%
~equal in Fats ~0.22g
~equal in Water ~95.64g

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
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +640%
Contains more Poly. FatPolyunsaturated fat +20.8%
~equal in Saturated fat ~0.017g

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.