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Celeriac vs Winter melon - In-Depth Nutrition Comparison

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The main differences between Celeriac and Winter melon

  • Celeriac has more Phosphorus, Vitamin B6, Potassium, and Copper, however Winter melon has more Vitamin C.
  • Daily need coverage for Phosphorus from Celeriac is 14% higher.
  • Winter melon has 50 times less Potassium than Celeriac. Celeriac has 300mg of Potassium, while Winter melon has 6mg.

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

Infographic

Celeriac vs Winter melon 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
Contains more Calcium +126.3%
Contains more Iron +75%
Contains more Magnesium +100%
Contains more Phosphorus +505.3%
Contains more Potassium +4900%
Contains more Copper +204.3%
Contains more Zinc +84.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +126.3%
Contains more Iron +75%
Contains more Magnesium +100%
Contains more Phosphorus +505.3%
Contains more Potassium +4900%
Contains more Copper +204.3%
Contains more Zinc +84.8%

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
:
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +164.7%
Contains more Vitamin B6 +371.4%
Contains more Folate +60%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +83.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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 B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +164.7%
Contains more Vitamin B6 +371.4%
Contains more Folate +60%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +83.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celeriac 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Celeriac Winter melon Opinion
Net carbs 7.4g 0.1g Celeriac
Protein 1.5g 0.4g Celeriac
Fats 0.3g 0.2g Celeriac
Carbs 9.2g 3g Celeriac
Calories 42kcal 13kcal Celeriac
Starch g g
Fructose g g
Sugar 1.6g g Winter melon
Fiber 1.8g 2.9g Winter melon
Calcium 43mg 19mg Celeriac
Iron 0.7mg 0.4mg Celeriac
Magnesium 20mg 10mg Celeriac
Phosphorus 115mg 19mg Celeriac
Potassium 300mg 6mg Celeriac
Sodium 100mg 111mg Celeriac
Zinc 0.33mg 0.61mg Winter melon
Copper 0.07mg 0.023mg Celeriac
Vitamin A 0IU 0IU
Vitamin E 0.36mg mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 13mg Winter melon
Vitamin B1 0.05mg 0.04mg Celeriac
Vitamin B2 0.06mg 0.11mg Winter melon
Vitamin B3 0.7mg 0.4mg Celeriac
Vitamin B5 0.352mg 0.133mg Celeriac
Vitamin B6 0.165mg 0.035mg Celeriac
Folate 8µg 5µg Celeriac
Vitamin B12 0µg 0µg
Vitamin K 41µg µg Celeriac
Tryptophan mg 0.002mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.009mg Winter melon
Methionine mg 0.003mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.079g 0.016g Winter melon
Monounsaturated Fat 0.058g 0.037g Celeriac
Polyunsaturated fat 0.148g 0.087g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Celeriac
9
Winter melon
Mineral Summary Score
22
Celeriac
9
Winter melon

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 food.
Protein
9%
Celeriac
2%
Winter melon
Carbohydrates
9%
Celeriac
3%
Winter melon
Fats
1%
Celeriac
1%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.6g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 35)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 to the foods presented on this page can be found below.

  1. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.