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  6. Sweet onion vs. Winter melon

Sweet onion vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between Sweet onion and Winter melon?

  • Sweet onion is higher in Vitamin B6, yet Winter melon is higher in Vitamin C, Fiber, and Vitamin B2.
  • Sweet onion has 20 times more Potassium than Winter melon. While Sweet onion has 119mg of Potassium, Winter melon has only 6mg.
  • The amount of Sodium in Sweet onion is lower.

We used Onions, sweet, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Sweet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 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 PotassiumPotassium +1883.3%
Contains more CopperCopper +143.5%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +11.1%
Contains more IronIron +53.8%
Contains more ZincZinc +369.2%
~equal in Calcium ~19mg

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.
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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 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 B6Vitamin B6 +271.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +360%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +170.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin B5Vitamin B5 +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +100%
Contains more CarbsCarbs +151.7%
Contains more FatsFats +150%
~equal in Water ~96.1g
~equal in Other ~0.3g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet onion Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet onion Winter melon Opinion
Calories 32kcal 13kcal Sweet onion
Protein 0.8g 0.4g Sweet onion
Fats 0.08g 0.2g Winter melon
Vitamin C 4.8mg 13mg Winter melon
Net carbs 6.65g 0.1g Sweet onion
Carbs 7.55g 3g Sweet onion
Magnesium 9mg 10mg Winter melon
Calcium 20mg 19mg Sweet onion
Potassium 119mg 6mg Sweet onion
Iron 0.26mg 0.4mg Winter melon
Sugar 5.02g Winter melon
Fiber 0.9g 2.9g Winter melon
Copper 0.056mg 0.023mg Sweet onion
Zinc 0.13mg 0.61mg Winter melon
Phosphorus 27mg 19mg Sweet onion
Sodium 8mg 111mg Sweet onion
Vitamin A 1IU 0IU Sweet onion
Vitamin E 0.02mg Sweet onion
Manganese 0.076mg 0.058mg Sweet onion
Selenium 0.5µg 0.2µg Sweet onion
Vitamin B1 0.041mg 0.04mg Sweet onion
Vitamin B2 0.02mg 0.11mg Winter melon
Vitamin B3 0.133mg 0.4mg Winter melon
Vitamin B5 0.098mg 0.133mg Winter melon
Vitamin B6 0.13mg 0.035mg Sweet onion
Vitamin K 0.3µg Sweet onion
Folate 23µg 5µg Sweet onion
Choline 5.5mg Sweet onion
Saturated Fat 0.016g Sweet onion
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon
Tryptophan 0.009mg 0.002mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg 0.009mg Sweet onion
Methionine 0.009mg 0.003mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

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

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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
7%
Sweet onion
8%
Winter melon
Minerals Daily Need Coverage Score
8%
Sweet onion
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.