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  6. Onion vs. Winter melon

Onion vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Onion and Winter melon

  • Onion has more Vitamin B6, however, Winter melon is higher in Vitamin B2, and Vitamin C.
  • Winter melon contains 24 times less Potassium than Onion. Onion contains 146mg of Potassium, while Winter melon contains 6mg.
  • Onion has 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
7
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% 0.12% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B5 ~0.133mg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Onion
8%
Winter melon
Minerals Daily Need Coverage Score
8%
Onion
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 107mg)
Which food is richer in minerals?
Onion
Onion is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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.