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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 42% 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 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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Winter melon Red leaf lettuce Opinion
Calories 13kcal 16kcal Red leaf lettuce
Protein 0.4g 1.33g Red leaf lettuce
Fats 0.2g 0.22g Red leaf lettuce
Vitamin C 13mg 3.7mg Winter melon
Net carbs 0.1g 1.36g Red leaf lettuce
Carbs 3g 2.26g Winter melon
Magnesium 10mg 12mg Red leaf lettuce
Calcium 19mg 33mg Red leaf lettuce
Potassium 6mg 187mg Red leaf lettuce
Iron 0.4mg 1.2mg Red leaf lettuce
Sugar 0.48g Winter melon
Fiber 2.9g 0.9g Winter melon
Copper 0.023mg 0.028mg Red leaf lettuce
Zinc 0.61mg 0.2mg Winter melon
Phosphorus 19mg 28mg Red leaf lettuce
Sodium 111mg 25mg Red leaf lettuce
Vitamin A 0IU 7492IU Red leaf lettuce
Vitamin A 0µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Manganese 0.058mg 0.203mg Red leaf lettuce
Selenium 0.2µg 1.5µg Red leaf lettuce
Vitamin B1 0.04mg 0.064mg Red leaf lettuce
Vitamin B2 0.11mg 0.077mg Winter melon
Vitamin B3 0.4mg 0.321mg Winter melon
Vitamin B5 0.133mg 0.144mg Red leaf lettuce
Vitamin B6 0.035mg 0.1mg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Folate 5µg 36µg Red leaf lettuce
Choline 11.8mg Red leaf lettuce
Saturated Fat 0.016g 0.017g Winter melon
Monounsaturated Fat 0.037g 0.005g Winter melon
Polyunsaturated fat 0.087g 0.072g Winter melon
Tryptophan 0.002mg 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.009mg 0.045mg Red leaf lettuce
Methionine 0.003mg 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Winter melon
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
8%
Winter melon
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.48g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.001g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 86mg)
Which food is richer in minerals?
Red leaf lettuce
Red leaf lettuce is relatively richer in minerals
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce 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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.