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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.

Infographic

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%

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 Tomato juice
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Winter melon Tomato juice Opinion
Calories 13kcal 17kcal Tomato juice
Protein 0.4g 0.85g Tomato juice
Fats 0.2g 0.29g Tomato juice
Vitamin C 13mg 70.1mg Tomato juice
Net carbs 0.1g 3.13g Tomato juice
Carbs 3g 3.53g Tomato juice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.39mg Winter melon
Calcium 19mg 10mg Winter melon
Potassium 6mg 217mg Tomato juice
Magnesium 10mg 11mg Tomato juice
Sugar g 2.58g Winter melon
Fiber 2.9g 0.4g Winter melon
Copper 0.023mg 0.042mg Tomato juice
Zinc 0.61mg 0.11mg Winter melon
Starch g g
Phosphorus 19mg 19mg
Sodium 111mg 10mg Tomato juice
Vitamin A 0IU 450IU Tomato juice
Vitamin E mg 0.32mg Tomato juice
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.1mg Tomato juice
Vitamin B2 0.11mg 0.078mg Winter melon
Vitamin B3 0.4mg 0.673mg Tomato juice
Vitamin B5 0.133mg mg Winter melon
Vitamin B6 0.035mg 0.07mg Tomato juice
Vitamin B12 0µg 0µg
Vitamin K µg 2.3µg Tomato juice
Folate 5µg 20µg Tomato juice
Trans Fat 0g 0g
Saturated Fat 0.016g 0.019g Winter melon
Monounsaturated Fat 0.037g 0.005g Winter melon
Polyunsaturated fat 0.087g 0.027g Winter melon
Tryptophan 0.002mg 0.006mg Tomato juice
Threonine mg 0.026mg Tomato juice
Isoleucine mg 0.017mg Tomato juice
Leucine mg 0.024mg Tomato juice
Lysine 0.009mg 0.026mg Tomato juice
Methionine 0.003mg 0.005mg Tomato juice
Phenylalanine mg 0.026mg Tomato juice
Valine mg 0.017mg Tomato juice
Histidine mg 0.014mg Tomato juice
Fructose g 1.33g Tomato juice

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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 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. 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.