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Winter melon vs Tomato - In-Depth Nutrition Comparison

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Important differences between Winter melon and Tomato

  • Winter melon has more Vitamin B2, and Fiber, however Tomato has more Potassium.
  • Winter melon has 22 times more Sodium than Tomato. Winter melon has 111mg of Sodium, while Tomato has 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +90%
Contains more Iron +48.1%
Contains more Zinc +258.8%
Contains more Phosphorus +26.3%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Copper +156.5%
Equal in Magnesium - 11
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% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +90%
Contains more Iron +48.1%
Contains more Zinc +258.8%
Contains more Phosphorus +26.3%
Contains more Potassium +3850%
Contains less Sodium -95.5%
Contains more Copper +156.5%
Equal in Magnesium - 11

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
:
7
Tomato
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +49.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +128.6%
Contains more Folate +200%
Equal in Vitamin C - 13.7
Equal in Vitamin B1 - 0.037
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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B5 +49.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +48.5%
Contains more Vitamin B6 +128.6%
Contains more Folate +200%
Equal in Vitamin C - 13.7
Equal in Vitamin B1 - 0.037

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

All nutrients comparison - raw data values

Nutrient Winter melon Tomato Opinion
Net carbs 0.1g 2.69g Tomato
Protein 0.4g 0.88g Tomato
Fats 0.2g 0.2g
Carbs 3g 3.89g Tomato
Calories 13kcal 18kcal Tomato
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar g 2.63g Winter melon
Fiber 2.9g 1.2g Winter melon
Calcium 19mg 10mg Winter melon
Iron 0.4mg 0.27mg Winter melon
Magnesium 10mg 11mg Tomato
Phosphorus 19mg 24mg Tomato
Potassium 6mg 237mg Tomato
Sodium 111mg 5mg Tomato
Zinc 0.61mg 0.17mg Winter melon
Copper 0.023mg 0.059mg Tomato
Vitamin A 0IU 833IU Tomato
Vitamin E mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 13.7mg Tomato
Vitamin B1 0.04mg 0.037mg Winter melon
Vitamin B2 0.11mg 0.019mg Winter melon
Vitamin B3 0.4mg 0.594mg Tomato
Vitamin B5 0.133mg 0.089mg Winter melon
Vitamin B6 0.035mg 0.08mg Tomato
Folate 5µg 15µg Tomato
Vitamin B12 0µg 0µg
Vitamin K µg 7.9µg Tomato
Tryptophan 0.002mg 0.006mg Tomato
Threonine mg 0.027mg Tomato
Isoleucine mg 0.018mg Tomato
Leucine mg 0.025mg Tomato
Lysine 0.009mg 0.027mg Tomato
Methionine 0.003mg 0.006mg Tomato
Phenylalanine mg 0.027mg Tomato
Valine mg 0.018mg Tomato
Histidine mg 0.014mg Tomato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.028g Winter melon
Monounsaturated Fat 0.037g 0.031g Winter melon
Polyunsaturated fat 0.087g 0.083g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Tomato
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
16
Tomato
Mineral Summary Score
9
Winter melon
10
Tomato

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
Carbohydrates
3%
Winter melon
4%
Tomato
Fats
1%
Winter melon
1%
Tomato

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 23)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.4)
Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 106mg)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food contains less Cholesterol?
?
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.

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 - 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.