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  6. Winter melon vs. Welsh onion

Winter melon vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Welsh onion?

  • Winter melon has less Vitamin C, Iron, Potassium, and Copper than Welsh onion.
  • Welsh onion's daily need coverage for Vitamin C is 16% higher.

We used Waxgourd, (chinese preserving melon), raw and Onions, welsh, raw types in this comparison.

Infographic

Winter melon vs Welsh onion 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
2
:
8
Welsh onion
Welsh onion
Contains more Zinc +17.3%
Contains more Iron +205%
Contains more Magnesium +130%
Contains more Phosphorus +157.9%
Contains more Potassium +3433.3%
Contains less Sodium -84.7%
Contains more Copper +204.3%
Contains more Manganese +136.2%
Contains more Selenium +200%
Equal in Calcium - 18
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Welsh onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Zinc +17.3%
Contains more Iron +205%
Contains more Magnesium +130%
Contains more Phosphorus +157.9%
Contains more Potassium +3433.3%
Contains less Sodium -84.7%
Contains more Copper +204.3%
Contains more Manganese +136.2%
Contains more Selenium +200%
Equal in Calcium - 18

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
1
:
8
Welsh onion
Welsh onion
Contains more Vitamin B2 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +107.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +105.7%
Contains more Folate +220%
Equal in Vitamin B3 - 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%
Welsh onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 484%
Contains more Vitamin B2 +22.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +107.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +105.7%
Contains more Folate +220%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Welsh onion
Welsh onion
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +116.7%
Contains more Other +133.3%
Equal in Water - 90.5
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Welsh onion
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +116.7%
Contains more Other +133.3%
Equal in Water - 90.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Welsh onion
Welsh onion
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +79.3%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Welsh onion
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -76.1%
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +79.3%

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 Welsh onion
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Welsh onion Opinion
Net carbs 0.1g 4.1g Welsh onion
Protein 0.4g 1.9g Welsh onion
Fats 0.2g 0.4g Welsh onion
Carbs 3g 6.5g Welsh onion
Calories 13kcal 34kcal Welsh onion
Sugar 2.18g Winter melon
Fiber 2.9g 2.4g Winter melon
Calcium 19mg 18mg Winter melon
Iron 0.4mg 1.22mg Welsh onion
Magnesium 10mg 23mg Welsh onion
Phosphorus 19mg 49mg Welsh onion
Potassium 6mg 212mg Welsh onion
Sodium 111mg 17mg Welsh onion
Zinc 0.61mg 0.52mg Winter melon
Copper 0.023mg 0.07mg Welsh onion
Manganese 0.058mg 0.137mg Welsh onion
Selenium 0.2µg 0.6µg Welsh onion
Vitamin A 0IU 1160IU Welsh onion
Vitamin E 0.51mg Welsh onion
Vitamin C 13mg 27mg Welsh onion
Vitamin B1 0.04mg 0.05mg Welsh onion
Vitamin B2 0.11mg 0.09mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.169mg Welsh onion
Vitamin B6 0.035mg 0.072mg Welsh onion
Folate 5µg 16µg Welsh onion
Vitamin K 193.4µg Welsh onion
Tryptophan 0.002mg 0.021mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.009mg 0.095mg Welsh onion
Methionine 0.003mg 0.021mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.016g 0.067g Winter melon
Monounsaturated Fat 0.037g 0.056g Welsh onion
Polyunsaturated fat 0.087g 0.156g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Welsh onion
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
61%
Welsh onion
Minerals Daily Need Coverage Score
8%
Winter melon
17%
Welsh onion

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.