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  6. Olive vs. Winter melon

Olive vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between Olive and Winter melon?

  • Olive is richer in Iron, Copper, Calcium, and Polyunsaturated fat, yet Winter melon is richer in Vitamin C, and Vitamin B2.
  • Olive's daily need coverage for Iron is 36% higher.
  • Olive has 88 times more Saturated Fat than Winter melon. Olive has 1.415g of Saturated Fat, while Winter melon has 0.016g.

We used Olives, ripe, canned (small-extra large) and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

Olive vs Winter melon infographic
Infographic link

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.
Olive
Olive
5
:
5
Winter melon
Winter melon
Contains more Calcium +363.2%
Contains more Iron +725%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Selenium +350%
Contains more Magnesium +150%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Zinc +177.3%
Contains more Manganese +190%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +363.2%
Contains more Iron +725%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Selenium +350%
Contains more Magnesium +150%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Zinc +177.3%
Contains more Manganese +190%

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.
Olive
Olive
3
:
7
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +1344.4%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +786.7%
Contains more Vitamin B6 +288.9%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Winter melon
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +1344.4%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +786.7%
Contains more Vitamin B6 +288.9%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
:
1
Winter melon
Winter melon
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +108.7%
Contains more Other +643.3%
Contains more Water +20.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +108.7%
Contains more Other +643.3%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +21218.9%
Contains more Polyunsaturated fat +947.1%
Contains less Saturated Fat -98.9%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +21218.9%
Contains more Polyunsaturated fat +947.1%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Olive Winter melon Opinion
Net carbs 3.06g 0.1g Olive
Protein 0.84g 0.4g Olive
Fats 10.68g 0.2g Olive
Carbs 6.26g 3g Olive
Calories 115kcal 13kcal Olive
Fiber 3.2g 2.9g Olive
Calcium 88mg 19mg Olive
Iron 3.3mg 0.4mg Olive
Magnesium 4mg 10mg Winter melon
Phosphorus 3mg 19mg Winter melon
Potassium 8mg 6mg Olive
Sodium 735mg 111mg Winter melon
Zinc 0.22mg 0.61mg Winter melon
Copper 0.251mg 0.023mg Olive
Manganese 0.02mg 0.058mg Winter melon
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg Olive
Vitamin C 0.9mg 13mg Winter melon
Vitamin B1 0.003mg 0.04mg Winter melon
Vitamin B2 0mg 0.11mg Winter melon
Vitamin B3 0.037mg 0.4mg Winter melon
Vitamin B5 0.015mg 0.133mg Winter melon
Vitamin B6 0.009mg 0.035mg Winter melon
Folate 0µg 5µg Winter melon
Vitamin K 1.4µg Olive
Tryptophan 0.002mg Winter melon
Threonine 0.026mg Olive
Isoleucine 0.031mg Olive
Leucine 0.05mg Olive
Lysine 0.032mg 0.009mg Olive
Methionine 0.012mg 0.003mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 1.415g 0.016g Winter melon
Monounsaturated Fat 7.888g 0.037g Olive
Polyunsaturated fat 0.911g 0.087g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
6%
Olive
9%
Winter melon
Minerals Daily Need Coverage Score
35%
Olive
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 624mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.399g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $3.5)
Which food is richer in vitamins?
Winter melon
Winter melon 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

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.