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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
:
5
Tomato
Contains more Iron +48.1%
Contains more Calcium +90%
Contains more Zinc +258.8%
Contains more Potassium +3850%
Contains more Copper +156.5%
Contains more Phosphorus +26.3%
Contains less Sodium -95.5%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +48.1%
Contains more Calcium +90%
Contains more Zinc +258.8%
Contains more Potassium +3850%
Contains more Copper +156.5%
Contains more Phosphorus +26.3%
Contains less Sodium -95.5%
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 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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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 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
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 the food
Protein
2%
Winter melon
5%
Tomato
Carbohydrates
3%
Winter melon
4%
Tomato
Fats
1%
Winter melon
1%
Tomato

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
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Tomato
Low Calories diet ok
Low Fats diet Equal
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 - 2.63g)
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 - 38)
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 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 Opinion
Calories 13 18 Tomato
Protein 0.4 0.88 Tomato
Fats 0.2 0.2
Vitamin C 13 13.7 Tomato
Carbs 3 3.89 Tomato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.27 Winter melon
Calcium 19 10 Winter melon
Potassium 6 237 Tomato
Magnesium 10 11 Tomato
Sugars 2.63 Winter melon
Fiber 2.9 1.2 Winter melon
Copper 0.023 0.059 Tomato
Zinc 0.61 0.17 Winter melon
Starch 0 Tomato
Phosphorus 19 24 Tomato
Sodium 111 5 Tomato
Vitamin A 0 833 Tomato
Vitamin E 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.04 0.037 Winter melon
Vitamin B2 0.11 0.019 Winter melon
Vitamin B3 0.4 0.594 Tomato
Vitamin B5 0.133 0.089 Winter melon
Vitamin B6 0.035 0.08 Tomato
Vitamin B12 0 0
Vitamin K 7.9 Tomato
Folate 5 15 Tomato
Trans Fat 0 0
Saturated Fat 0.016 0.028 Winter melon
Monounsaturated Fat 0.037 0.031 Winter melon
Polyunsaturated fat 0.087 0.083 Winter melon
Tryptophan 0.002 0.006 Tomato
Threonine 0.027 Tomato
Isoleucine 0.018 Tomato
Leucine 0.025 Tomato
Lysine 0.009 0.027 Tomato
Methionine 0.003 0.006 Tomato
Phenylalanine 0.027 Tomato
Valine 0.018 Tomato
Histidine 0.014 Tomato
Fructose 1.37 Tomato

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 - 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.