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  6. Onion vs. Winter melon

Onion vs. Winter melon — In-Depth Nutrition Comparison

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A recap on the differences between onions and winter melon

  • Onions have more vitamin B6; however, winter melon is higher in vitamin B2 and vitamin C.
  • Winter melon contains 24 times less potassium than onions. Onions contain 146mg of potassium, while winter melon contains 6mg.
  • Onions have less sodium.

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

Infographic

Onion 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Onion
Onion
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more CalciumCalcium +21.1%
Contains more PotassiumPotassium +2333.3%
Contains more CopperCopper +69.6%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +122.4%
Contains more SeleniumSelenium +150%
Contains more IronIron +90.5%
Contains more ZincZinc +258.8%
~equal in Magnesium ~10mg

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.
Onion
Onion
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +75.7%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +244.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Onion Winter melon DV% diff.
Vitamin B6 0.12mg 0.035mg 7%
Vitamin B2 0.027mg 0.11mg 6%
Vitamin C 7.4mg 13mg 6%
Fiber 1.7g 2.9g 5%
Sodium 4mg 111mg 5%
Folate 19µg 5µg 4%
Potassium 146mg 6mg 4%
Zinc 0.17mg 0.61mg 4%
Manganese 0.129mg 0.058mg 3%
Vitamin B3 0.116mg 0.4mg 2%
Copper 0.039mg 0.023mg 2%
Fructose 1.29g 2%
Iron 0.21mg 0.4mg 2%
Carbs 9.34g 3g 2%
Calories 40kcal 13kcal 1%
Vitamin B1 0.046mg 0.04mg 1%
Protein 1.1g 0.4g 1%
Choline 6.1mg 1%
Selenium 0.5µg 0.2µg 1%
Phosphorus 29mg 19mg 1%
Fats 0.1g 0.2g 0%
Net carbs 7.64g 0.1g N/A
Magnesium 10mg 10mg 0%
Calcium 23mg 19mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin B5 0.123mg 0.133mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.042g 0.016g 0%
Monounsaturated fat 0.013g 0.037g 0%
Polyunsaturated fat 0.017g 0.087g 0%
Tryptophan 0.014mg 0.002mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0.009mg 0%
Methionine 0.002mg 0.003mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +175%
Contains more CarbsCarbs +211.3%
Contains more OtherOther +16.7%
Contains more FatsFats +100%
~equal in Water ~96.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +411.8%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.