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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.

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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 Iron +75%
Contains more Calcium +126.3%
Contains more Potassium +4900%
Contains more Magnesium +100%
Contains more Copper +204.3%
Contains more Phosphorus +505.3%
Contains more Zinc +84.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +75%
Contains more Calcium +126.3%
Contains more Potassium +4900%
Contains more Magnesium +100%
Contains more Copper +204.3%
Contains more Phosphorus +505.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Celeriac
2%
Winter melon
Carbohydrates
9%
Celeriac
3%
Winter melon
Fats
1%
Celeriac
1%
Winter melon

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Celeriac Winter melon Opinion
Calories 42 13 Celeriac
Protein 1.5 0.4 Celeriac
Fats 0.3 0.2 Celeriac
Vitamin C 8 13 Winter melon
Carbs 9.2 3 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 0.7 0.4 Celeriac
Calcium 43 19 Celeriac
Potassium 300 6 Celeriac
Magnesium 20 10 Celeriac
Sugars 1.6 Winter melon
Fiber 1.8 2.9 Winter melon
Copper 0.07 0.023 Celeriac
Zinc 0.33 0.61 Winter melon
Starch
Phosphorus 115 19 Celeriac
Sodium 100 111 Celeriac
Vitamin A 0 0
Vitamin E 0.36 Celeriac
Vitamin D 0 0
Vitamin B1 0.05 0.04 Celeriac
Vitamin B2 0.06 0.11 Winter melon
Vitamin B3 0.7 0.4 Celeriac
Vitamin B5 0.352 0.133 Celeriac
Vitamin B6 0.165 0.035 Celeriac
Vitamin B12 0 0
Vitamin K 41 Celeriac
Folate 8 5 Celeriac
Trans Fat 0 0
Saturated Fat 0.079 0.016 Winter melon
Monounsaturated Fat 0.058 0.037 Celeriac
Polyunsaturated fat 0.148 0.087 Celeriac
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.