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Winter melon vs Sun-dried tomato - In-Depth Nutrition Comparison

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How are Winter melon and Sun-dried tomato different?

  • Sun-dried tomato has more Vitamin C, Copper, Potassium, Iron, Vitamin B6, Vitamin B2, Vitamin B3, Manganese, Phosphorus, and Magnesium than Winter melon.
  • Daily need coverage for Vitamin C from Sun-dried tomato is 99% higher.

Waxgourd, (chinese preserving melon), raw and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Winter melon vs Sun-dried tomato 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 less Sodium -58.3%
Contains more Iron +570%
Contains more Calcium +147.4%
Contains more Potassium +25983.3%
Contains more Magnesium +710%
Contains more Copper +1956.5%
Contains more Zinc +27.9%
Contains more Phosphorus +631.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 101% 15% 139% 58% 158% 22% 60% 35%
Contains less Sodium -58.3%
Contains more Iron +570%
Contains more Calcium +147.4%
Contains more Potassium +25983.3%
Contains more Magnesium +710%
Contains more Copper +1956.5%
Contains more Zinc +27.9%
Contains more Phosphorus +631.6%

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 +683.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +807.5%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +811.4%
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 340% 78% 0% 0% 49% 89% 69% 29% 74% 0% 0% 18%
Contains more Vitamin C +683.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +382.5%
Contains more Vitamin B2 +248.2%
Contains more Vitamin B3 +807.5%
Contains more Vitamin B5 +260.2%
Contains more Vitamin B6 +811.4%
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 Sun-dried tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Winter melon Sun-dried tomato Opinion
Calories 13kcal 213kcal Sun-dried tomato
Protein 0.4g 5.06g Sun-dried tomato
Fats 0.2g 14.08g Sun-dried tomato
Vitamin C 13mg 101.8mg Sun-dried tomato
Net carbs 0.1g 17.53g Sun-dried tomato
Carbs 3g 23.33g Sun-dried tomato
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 2.68mg Sun-dried tomato
Calcium 19mg 47mg Sun-dried tomato
Potassium 6mg 1565mg Sun-dried tomato
Magnesium 10mg 81mg Sun-dried tomato
Sugar g g
Fiber 2.9g 5.8g Sun-dried tomato
Copper 0.023mg 0.473mg Sun-dried tomato
Zinc 0.61mg 0.78mg Sun-dried tomato
Starch g g
Phosphorus 19mg 139mg Sun-dried tomato
Sodium 111mg 266mg Winter melon
Vitamin A 0IU 1286IU Sun-dried tomato
Vitamin E mg mg
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.193mg Sun-dried tomato
Vitamin B2 0.11mg 0.383mg Sun-dried tomato
Vitamin B3 0.4mg 3.63mg Sun-dried tomato
Vitamin B5 0.133mg 0.479mg Sun-dried tomato
Vitamin B6 0.035mg 0.319mg Sun-dried tomato
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 5µg 23µg Sun-dried tomato
Trans Fat 0g 0g
Saturated Fat 0.016g 1.893g Winter melon
Monounsaturated Fat 0.037g 8.663g Sun-dried tomato
Polyunsaturated fat 0.087g 2.06g Sun-dried tomato
Tryptophan 0.002mg 0.037mg Sun-dried tomato
Threonine mg 0.128mg Sun-dried tomato
Isoleucine mg 0.121mg Sun-dried tomato
Leucine mg 0.185mg Sun-dried tomato
Lysine 0.009mg 0.186mg Sun-dried tomato
Methionine 0.003mg 0.044mg Sun-dried tomato
Phenylalanine mg 0.131mg Sun-dried tomato
Valine mg 0.13mg Sun-dried tomato
Histidine mg 0.077mg Sun-dried tomato
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
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
62
Sun-dried tomato
Mineral Summary Score
9
Winter melon
73
Sun-dried tomato

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
30%
Sun-dried tomato
Carbohydrates
3%
Winter melon
23%
Sun-dried tomato
Fats
1%
Winter melon
65%
Sun-dried tomato

Comparison summary

Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 155mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.877g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.4)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.