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Winter melon vs Tomato juice - In-Depth Nutrition Comparison

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How are Winter melon and Tomato juice different?

  • Winter melon is higher in Fiber, however Tomato juice is richer in Vitamin C and Potassium.
  • Daily need coverage for Vitamin C from Tomato juice is 63% higher.
  • Winter melon contains 11 times more Sodium than Tomato juice. While Winter melon contains 111mg of Sodium, Tomato juice contains only 10mg.

Waxgourd, (chinese preserving melon), raw and Tomato juice, canned, without salt added are the varieties used in this article.

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Winter melon vs Tomato juice 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 +90%
Contains more Zinc +454.5%
Contains more Potassium +3516.7%
Contains more Copper +82.6%
Contains less Sodium -91%
Equal in Iron - 0.39
Equal in Magnesium - 11
Equal in Phosphorus - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 20% 8% 14% 3% 9% 2%
Contains more Calcium +90%
Contains more Zinc +454.5%
Contains more Potassium +3516.7%
Contains more Copper +82.6%
Contains less Sodium -91%
Equal in Iron - 0.39
Equal in Magnesium - 11
Equal in Phosphorus - 19

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 +41%
Contains more Vitamin C +439.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +100%
Contains more Folate +300%
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 234% 27% 7% 0% 25% 18% 13% 0% 17% 0% 6% 15%
Contains more Vitamin B2 +41%
Contains more Vitamin C +439.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +150%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +100%
Contains more Folate +300%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
30
Tomato juice
Mineral Summary Score
9
Winter melon
9
Tomato juice

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 the food
Protein
2%
Winter melon
5%
Tomato juice
Carbohydrates
3%
Winter melon
4%
Tomato juice
Fats
1%
Winter melon
1%
Tomato juice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Tomato juice
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 2.58g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 31)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 101mg)
Which food is richer in vitamins?
Tomato juice
Tomato juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Tomato juice Opinion
Calories 13 17 Tomato juice
Protein 0.4 0.85 Tomato juice
Fats 0.2 0.29 Tomato juice
Vitamin C 13 70.1 Tomato juice
Carbs 3 3.53 Tomato juice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.39 Winter melon
Calcium 19 10 Winter melon
Potassium 6 217 Tomato juice
Magnesium 10 11 Tomato juice
Sugars 2.58 Winter melon
Fiber 2.9 0.4 Winter melon
Copper 0.023 0.042 Tomato juice
Zinc 0.61 0.11 Winter melon
Starch
Phosphorus 19 19
Sodium 111 10 Tomato juice
Vitamin A 0 450 Tomato juice
Vitamin E 0.32 Tomato juice
Vitamin D 0 0
Vitamin B1 0.04 0.1 Tomato juice
Vitamin B2 0.11 0.078 Winter melon
Vitamin B3 0.4 0.673 Tomato juice
Vitamin B5 0.133 Winter melon
Vitamin B6 0.035 0.07 Tomato juice
Vitamin B12 0 0
Vitamin K 2.3 Tomato juice
Folate 5 20 Tomato juice
Trans Fat 0 0
Saturated Fat 0.016 0.019 Winter melon
Monounsaturated Fat 0.037 0.005 Winter melon
Polyunsaturated fat 0.087 0.027 Winter melon
Tryptophan 0.002 0.006 Tomato juice
Threonine 0.026 Tomato juice
Isoleucine 0.017 Tomato juice
Leucine 0.024 Tomato juice
Lysine 0.009 0.026 Tomato juice
Methionine 0.003 0.005 Tomato juice
Phenylalanine 0.026 Tomato juice
Valine 0.017 Tomato juice
Histidine 0.014 Tomato juice
Fructose 1.33 Tomato juice

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 of 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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.