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Winter melon vs. Tomato — In-Depth Nutrition Comparison

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Important differences between winter melon and tomatoes

  • Winter melon has more vitamin B2 and fiber; however, tomatoes have more vitamin A and potassium.
  • Tomatoes' daily need coverage for vitamin A is 17% more.
  • Winter melon has 22 times more sodium than tomatoes. Winter melon has 111mg of sodium, while tomatoes have 5mg.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Winter melon vs 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" 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%
Tomato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +90%
Contains more IronIron +48.1%
Contains more ZincZinc +258.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +3850%
Contains more CopperCopper +156.5%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +96.6%
~equal in Magnesium ~11mg

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%
Tomato
7
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B5Vitamin B5 +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +48.5%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more FolateFolate +200%
~equal in Vitamin C ~13.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.037mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Tomato DV% diff.
Potassium 6mg 237mg 7%
Vitamin K 7.9µg 7%
Vitamin B2 0.11mg 0.019mg 7%
Fiber 2.9g 1.2g 7%
Sodium 111mg 5mg 5%
Vitamin A 0µg 42µg 5%
Vitamin E 0.54mg 4%
Copper 0.023mg 0.059mg 4%
Zinc 0.61mg 0.17mg 4%
Folate 5µg 15µg 3%
Vitamin B6 0.035mg 0.08mg 3%
Fructose 1.37g 2%
Manganese 0.058mg 0.114mg 2%
Iron 0.4mg 0.27mg 2%
Vitamin B3 0.4mg 0.594mg 1%
Vitamin B5 0.133mg 0.089mg 1%
Phosphorus 19mg 24mg 1%
Calcium 19mg 10mg 1%
Vitamin C 13mg 13.7mg 1%
Choline 6.7mg 1%
Protein 0.4g 0.88g 1%
Calories 13kcal 18kcal 0%
Fats 0.2g 0.2g 0%
Carbs 3g 3.89g 0%
Net carbs 0.1g 2.69g N/A
Magnesium 10mg 11mg 0%
Sugar 2.63g N/A
Selenium 0.2µg 0µg 0%
Vitamin B1 0.04mg 0.037mg 0%
Saturated fat 0.016g 0.028g 0%
Monounsaturated fat 0.037g 0.031g 0%
Polyunsaturated fat 0.087g 0.083g 0%
Tryptophan 0.002mg 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.009mg 0.027mg 0%
Methionine 0.003mg 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

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
Tomato
3
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +120%
Contains more CarbsCarbs +29.7%
Contains more OtherOther +70%
~equal in Fats ~0.2g
~equal in Water ~94.52g

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
Tomato
0
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +19.4%
~equal in Polyunsaturated fat ~0.083g

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.