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Olive vs Winter melon - In-Depth Nutrition Comparison

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What are the main differences between Olive and Winter melon?

  • Olive is richer in Iron, Copper, Calcium, and Monounsaturated Fat, yet Winter melon is richer in Vitamin C, and Vitamin B2.
  • Olive's daily need coverage for Iron is 36% higher.
  • Olive has 213 times more Monounsaturated Fat than Winter melon. Olive has 7.888g of Monounsaturated Fat, while Winter melon has 0.037g.
  • Winter melon contains less Saturated Fat.

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

Infographic

Olive 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
Olive
4
:
Contains more Iron +725%
Contains more Calcium +363.2%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Magnesium +150%
Contains more Zinc +177.3%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +725%
Contains more Calcium +363.2%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Magnesium +150%
Contains more Zinc +177.3%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%

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
Olive
3
:
Contains more Vitamin A +∞%
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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
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 A +∞%
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 +∞%

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
6
Olive
9
Winter melon
Mineral Summary Score
43
Olive
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
5%
Olive
2%
Winter melon
Carbohydrates
6%
Olive
3%
Winter melon
Fats
49%
Olive
1%
Winter melon

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.
Olive Winter melon
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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 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.

All nutrients comparison - raw data values

Nutrient Olive Winter melon Opinion
Calories 115 13 Olive
Protein 0.84 0.4 Olive
Fats 10.68 0.2 Olive
Vitamin C 0.9 13 Winter melon
Carbs 6.26 3 Olive
Cholesterol 0 0
Vitamin D 0 0
Iron 3.3 0.4 Olive
Calcium 88 19 Olive
Potassium 8 6 Olive
Magnesium 4 10 Winter melon
Sugar 0 Winter melon
Fiber 3.2 2.9 Olive
Copper 0.251 0.023 Olive
Zinc 0.22 0.61 Winter melon
Starch
Phosphorus 3 19 Winter melon
Sodium 735 111 Winter melon
Vitamin A 403 0 Olive
Vitamin E 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.003 0.04 Winter melon
Vitamin B2 0 0.11 Winter melon
Vitamin B3 0.037 0.4 Winter melon
Vitamin B5 0.015 0.133 Winter melon
Vitamin B6 0.009 0.035 Winter melon
Vitamin B12 0 0
Vitamin K 1.4 Olive
Folate 0 5 Winter melon
Trans Fat 0 0
Saturated Fat 1.415 0.016 Winter melon
Monounsaturated Fat 7.888 0.037 Olive
Polyunsaturated fat 0.911 0.087 Olive
Tryptophan 0.002 Winter melon
Threonine 0.026 Olive
Isoleucine 0.031 Olive
Leucine 0.05 Olive
Lysine 0.032 0.009 Olive
Methionine 0.012 0.003 Olive
Phenylalanine 0.029 Olive
Valine 0.038 Olive
Histidine 0.023 Olive
Fructose

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.