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Winter melon vs Tomatillo - In-Depth Nutrition Comparison

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What are the differences between Winter melon and Tomatillo?

  • Winter melon is higher in Vitamin B2, yet Tomatillo is higher in Manganese, Vitamin B3, Potassium, and Copper.
  • Tomatillo's daily need coverage for Manganese is 6650% more.
  • Winter melon has 111 times more Sodium than Tomatillo. While Winter melon has 111mg of Sodium, Tomatillo has only 1mg.

We used Waxgourd, (chinese preserving melon), raw and Tomatillos, raw types in this article.

Infographic

Winter melon vs Tomatillo 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 more Calcium +171.4%
Contains more Zinc +177.3%
Contains more Iron +55%
Contains more Magnesium +100%
Contains more Phosphorus +105.3%
Contains more Potassium +4366.7%
Contains less Sodium -99.1%
Contains more Copper +243.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +171.4%
Contains more Zinc +177.3%
Contains more Iron +55%
Contains more Magnesium +100%
Contains more Phosphorus +105.3%
Contains more Potassium +4366.7%
Contains less Sodium -99.1%
Contains more Copper +243.5%

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 +11.1%
Contains more Vitamin B2 +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +362.5%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +60%
Contains more Folate +40%
Equal in Vitamin C - 11.7
Equal in Vitamin B1 - 0.044
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin C +11.1%
Contains more Vitamin B2 +214.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +362.5%
Contains more Vitamin B5 +12.8%
Contains more Vitamin B6 +60%
Contains more Folate +40%
Equal in Vitamin C - 11.7
Equal in Vitamin B1 - 0.044

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 Tomatillo
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Tomatillo Opinion
Net carbs 0.1g 3.94g Tomatillo
Protein 0.4g 0.96g Tomatillo
Fats 0.2g 1.02g Tomatillo
Carbs 3g 5.84g Tomatillo
Calories 13kcal 32kcal Tomatillo
Starch g g
Fructose g g
Sugar g 3.93g Winter melon
Fiber 2.9g 1.9g Winter melon
Calcium 19mg 7mg Winter melon
Iron 0.4mg 0.62mg Tomatillo
Magnesium 10mg 20mg Tomatillo
Phosphorus 19mg 39mg Tomatillo
Potassium 6mg 268mg Tomatillo
Sodium 111mg 1mg Tomatillo
Zinc 0.61mg 0.22mg Winter melon
Copper 0.023mg 0.079mg Tomatillo
Vitamin A 0IU 114IU Tomatillo
Vitamin E mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 11.7mg Winter melon
Vitamin B1 0.04mg 0.044mg Tomatillo
Vitamin B2 0.11mg 0.035mg Winter melon
Vitamin B3 0.4mg 1.85mg Tomatillo
Vitamin B5 0.133mg 0.15mg Tomatillo
Vitamin B6 0.035mg 0.056mg Tomatillo
Folate 5µg 7µg Tomatillo
Vitamin B12 0µg 0µg
Vitamin K µg 10.1µg Tomatillo
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.139g Winter melon
Monounsaturated Fat 0.037g 0.155g Tomatillo
Polyunsaturated fat 0.087g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Tomatillo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
13
Tomatillo
Mineral Summary Score
9
Winter melon
14
Tomatillo

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
6%
Tomatillo
Carbohydrates
3%
Winter melon
6%
Tomatillo
Fats
1%
Winter melon
5%
Tomatillo

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 3.93g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.123g)
Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 110mg)
Which food is richer in vitamins?
Tomatillo
Tomatillo 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 ($)
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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.