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  6. Winter melon vs. Olive

Winter melon vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Olive?

  • Winter melon is richer in Vitamin C, and Vitamin B2, yet Olive is richer in Iron, Copper, Calcium, and Monounsaturated Fat.
  • Olive's daily need coverage for Iron is 36% higher.
  • Winter melon contains less Sodium.

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

Infographic

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

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.
Winter melon
Winter melon
7
:
3
Olive
Olive
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 +∞%
Contains more Vitamin A +∞%
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%
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%
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 +∞%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Olive
Olive
Contains more Water +20.1%
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +108.7%
Contains more Other +643.3%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
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
Contains more Water +20.1%
Contains more Protein +110%
Contains more Fats +5240%
Contains more Carbs +108.7%
Contains more Other +643.3%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Olive
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 Winter melon Olive Opinion
Net carbs 0.1g 3.06g Olive
Protein 0.4g 0.84g Olive
Fats 0.2g 10.68g Olive
Carbs 3g 6.26g Olive
Calories 13kcal 115kcal Olive
Fiber 2.9g 3.2g Olive
Calcium 19mg 88mg Olive
Iron 0.4mg 3.3mg Olive
Magnesium 10mg 4mg Winter melon
Phosphorus 19mg 3mg Winter melon
Potassium 6mg 8mg Olive
Sodium 111mg 735mg Winter melon
Zinc 0.61mg 0.22mg Winter melon
Copper 0.023mg 0.251mg Olive
Manganese 0.058mg 0.02mg Winter melon
Selenium 0.2µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 13mg 0.9mg Winter melon
Vitamin B1 0.04mg 0.003mg Winter melon
Vitamin B2 0.11mg 0mg Winter melon
Vitamin B3 0.4mg 0.037mg Winter melon
Vitamin B5 0.133mg 0.015mg Winter melon
Vitamin B6 0.035mg 0.009mg Winter melon
Folate 5µg 0µg 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 0.009mg 0.032mg Olive
Methionine 0.003mg 0.012mg Olive
Phenylalanine 0.029mg Olive
Valine 0.038mg Olive
Histidine 0.023mg Olive
Saturated Fat 0.016g 1.415g Winter melon
Monounsaturated Fat 0.037g 7.888g Olive
Polyunsaturated fat 0.087g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Olive
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
9%
Winter melon
6%
Olive
Minerals Daily Need Coverage Score
8%
Winter melon
35%
Olive

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