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Scallion vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between Scallion and Winter melon

  • Winter melon contains less Folate, Iron, Potassium, Copper, Vitamin C, Vitamin A RAE, and Calcium than Scallion.
  • Daily need coverage for Folate from Scallion is 15% higher.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Scallion 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.
Contains more Calcium +278.9%
Contains more Iron +270%
Contains more Magnesium +100%
Contains more Phosphorus +94.7%
Contains more Potassium +4500%
Contains less Sodium -85.6%
Contains more Copper +260.9%
Contains more Manganese +175.9%
Contains more Selenium +200%
Contains more Zinc +56.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +278.9%
Contains more Iron +270%
Contains more Magnesium +100%
Contains more Phosphorus +94.7%
Contains more Potassium +4500%
Contains less Sodium -85.6%
Contains more Copper +260.9%
Contains more Manganese +175.9%
Contains more Selenium +200%
Contains more Zinc +56.4%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +44.6%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B6 +74.3%
Contains more Folate +1180%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +77.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
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 +44.6%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B3 +31.3%
Contains more Vitamin B6 +74.3%
Contains more Folate +1180%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +77.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +357.5%
Contains more Carbs +144.7%
Contains more Other +170%
Equal in Fats - 0.2
Equal in Water - 96.1
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +357.5%
Contains more Carbs +144.7%
Contains more Other +170%
Equal in Fats - 0.2
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +37%
Contains more Polyunsaturated fat +17.6%
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +37%
Contains more Polyunsaturated fat +17.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Scallion Winter melon Opinion
Net carbs 4.74g 0.1g Scallion
Protein 1.83g 0.4g Scallion
Fats 0.19g 0.2g Winter melon
Carbs 7.34g 3g Scallion
Calories 32kcal 13kcal Scallion
Sugar 2.33g Winter melon
Fiber 2.6g 2.9g Winter melon
Calcium 72mg 19mg Scallion
Iron 1.48mg 0.4mg Scallion
Magnesium 20mg 10mg Scallion
Phosphorus 37mg 19mg Scallion
Potassium 276mg 6mg Scallion
Sodium 16mg 111mg Scallion
Zinc 0.39mg 0.61mg Winter melon
Copper 0.083mg 0.023mg Scallion
Manganese 0.16mg 0.058mg Scallion
Selenium 0.6µg 0.2µg Scallion
Vitamin A 997IU 0IU Scallion
Vitamin A RAE 50µg 0µg Scallion
Vitamin E 0.55mg Scallion
Vitamin C 18.8mg 13mg Scallion
Vitamin B1 0.055mg 0.04mg Scallion
Vitamin B2 0.08mg 0.11mg Winter melon
Vitamin B3 0.525mg 0.4mg Scallion
Vitamin B5 0.075mg 0.133mg Winter melon
Vitamin B6 0.061mg 0.035mg Scallion
Folate 64µg 5µg Scallion
Vitamin K 207µg Scallion
Tryptophan 0.02mg 0.002mg Scallion
Threonine 0.072mg Scallion
Isoleucine 0.077mg Scallion
Leucine 0.109mg Scallion
Lysine 0.091mg 0.009mg Scallion
Methionine 0.02mg 0.003mg Scallion
Phenylalanine 0.059mg Scallion
Valine 0.081mg Scallion
Histidine 0.032mg Scallion
Saturated Fat 0.032g 0.016g Winter melon
Monounsaturated Fat 0.027g 0.037g Winter melon
Polyunsaturated fat 0.074g 0.087g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Scallion
9%
Winter melon
Minerals Daily Need Coverage Score
20%
Scallion
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 32)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is richer in vitamins?
Scallion
Scallion is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.