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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +363.2%
Contains more Iron +725%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Magnesium +150%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Zinc +177.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Contains more Calcium +363.2%
Contains more Iron +725%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Contains more Magnesium +150%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Zinc +177.3%

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 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%
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 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 +∞%

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

All nutrients comparison - raw data values

Nutrient Olive Winter melon Opinion
Net carbs 3.06g 0.1g Olive
Protein 0.84g 0.4g Olive
Fats 10.68g 0.2g Olive
Carbs 6.26g 3g Olive
Calories 115kcal 13kcal Olive
Starch g g
Fructose g g
Sugar 0g g Winter melon
Fiber 3.2g 2.9g Olive
Calcium 88mg 19mg Olive
Iron 3.3mg 0.4mg Olive
Magnesium 4mg 10mg Winter melon
Phosphorus 3mg 19mg Winter melon
Potassium 8mg 6mg Olive
Sodium 735mg 111mg Winter melon
Zinc 0.22mg 0.61mg Winter melon
Copper 0.251mg 0.023mg Olive
Vitamin A 403IU 0IU Olive
Vitamin E 1.65mg mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 13mg Winter melon
Vitamin B1 0.003mg 0.04mg Winter melon
Vitamin B2 0mg 0.11mg Winter melon
Vitamin B3 0.037mg 0.4mg Winter melon
Vitamin B5 0.015mg 0.133mg Winter melon
Vitamin B6 0.009mg 0.035mg Winter melon
Folate 0µg 5µg Winter melon
Vitamin B12 0µg 0µg
Vitamin K 1.4µg µg Olive
Tryptophan mg 0.002mg Winter melon
Threonine 0.026mg mg Olive
Isoleucine 0.031mg mg Olive
Leucine 0.05mg mg Olive
Lysine 0.032mg 0.009mg Olive
Methionine 0.012mg 0.003mg Olive
Phenylalanine 0.029mg mg Olive
Valine 0.038mg mg Olive
Histidine 0.023mg mg Olive
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.415g 0.016g Winter melon
Monounsaturated Fat 7.888g 0.037g Olive
Polyunsaturated fat 0.911g 0.087g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
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

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

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.