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  6. Onion vs. Winter melon

Onion vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Onion and Winter melon

  • Onion has more Vitamin B6, however, Winter melon is higher in Vitamin B2, and Vitamin C.
  • Winter melon contains 24 times less Potassium than Onion. Onion contains 146mg of Potassium, while Winter melon contains 6mg.
  • Onion has less Sodium.

Food varieties used in this article are Onions, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Onion 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.
Onion
Onion
7
:
2
Winter melon
Winter melon
Contains more Calcium +21.1%
Contains more Phosphorus +52.6%
Contains more Potassium +2333.3%
Contains less Sodium -96.4%
Contains more Copper +69.6%
Contains more Manganese +122.4%
Contains more Selenium +150%
Contains more Iron +90.5%
Contains more Zinc +258.8%
Equal in Magnesium - 10
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
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 +21.1%
Contains more Phosphorus +52.6%
Contains more Potassium +2333.3%
Contains less Sodium -96.4%
Contains more Copper +69.6%
Contains more Manganese +122.4%
Contains more Selenium +150%
Contains more Iron +90.5%
Contains more Zinc +258.8%
Equal in Magnesium - 10

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.
Onion
Onion
6
:
4
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +242.9%
Contains more Folate +280%
Contains more Vitamin C +75.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +244.8%
Equal in Vitamin B5 - 0.133
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 B1 +15%
Contains more Vitamin B6 +242.9%
Contains more Folate +280%
Contains more Vitamin C +75.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +244.8%
Equal in Vitamin B5 - 0.133

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
:
2
Winter melon
Winter melon
Contains more Protein +175%
Contains more Carbs +211.3%
Contains more Other +16.7%
Contains more Fats +100%
Equal in Water - 96.1
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +175%
Contains more Carbs +211.3%
Contains more Other +16.7%
Contains more Fats +100%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
:
3
Winter melon
Winter melon
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +411.8%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -61.9%
Contains more Monounsaturated Fat +184.6%
Contains more Polyunsaturated fat +411.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Winter melon Opinion
Net carbs 7.64g 0.1g Onion
Protein 1.1g 0.4g Onion
Fats 0.1g 0.2g Winter melon
Carbs 9.34g 3g Onion
Calories 40kcal 13kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Winter melon
Fiber 1.7g 2.9g Winter melon
Calcium 23mg 19mg Onion
Iron 0.21mg 0.4mg Winter melon
Magnesium 10mg 10mg
Phosphorus 29mg 19mg Onion
Potassium 146mg 6mg Onion
Sodium 4mg 111mg Onion
Zinc 0.17mg 0.61mg Winter melon
Copper 0.039mg 0.023mg Onion
Manganese 0.129mg 0.058mg Onion
Selenium 0.5µg 0.2µg Onion
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 13mg Winter melon
Vitamin B1 0.046mg 0.04mg Onion
Vitamin B2 0.027mg 0.11mg Winter melon
Vitamin B3 0.116mg 0.4mg Winter melon
Vitamin B5 0.123mg 0.133mg Winter melon
Vitamin B6 0.12mg 0.035mg Onion
Folate 19µg 5µg Onion
Vitamin K 0.4µg Onion
Tryptophan 0.014mg 0.002mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg 0.009mg Onion
Methionine 0.002mg 0.003mg Winter melon
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.016g Winter melon
Monounsaturated Fat 0.013g 0.037g Winter melon
Polyunsaturated fat 0.017g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
9%
Winter melon
Minerals Daily Need Coverage Score
8%
Onion
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.