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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
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
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
12%
Minerals Daily Need Coverage Score
8%
9%
Comparison summary
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 23)
Which food is cheaper?
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Tomato contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Tomato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.