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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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet onion Winter melon DV% diff.
Vitamin C 4.8mg 13mg 9%
Fiber 0.9g 2.9g 8%
Vitamin B2 0.02mg 0.11mg 7%
Vitamin B6 0.13mg 0.035mg 7%
Folate 23µg 5µg 5%
Sodium 8mg 111mg 4%
Zinc 0.13mg 0.61mg 4%
Copper 0.056mg 0.023mg 4%
Fructose 2.02g 3%
Potassium 119mg 6mg 3%
Iron 0.26mg 0.4mg 2%
Carbs 7.55g 3g 2%
Vitamin B3 0.133mg 0.4mg 2%
Protein 0.8g 0.4g 1%
Polyunsaturated fat 0.087g 1%
Choline 5.5mg 1%
Vitamin B5 0.098mg 0.133mg 1%
Calories 32kcal 13kcal 1%
Selenium 0.5µg 0.2µg 1%
Manganese 0.076mg 0.058mg 1%
Phosphorus 27mg 19mg 1%
Fats 0.08g 0.2g 0%
Net carbs 6.65g 0.1g N/A
Magnesium 9mg 10mg 0%
Calcium 20mg 19mg 0%
Sugar 5.02g N/A
Vitamin E 0.02mg 0%
Vitamin B1 0.041mg 0.04mg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.016g 0%
Monounsaturated fat 0.037g 0%
Tryptophan 0.009mg 0.002mg 0%
Threonine 0.018mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.033mg 0.009mg 0%
Methionine 0.009mg 0.003mg 0%
Phenylalanine 0.024mg 0%
Valine 0.02mg 0%
Histidine 0.011mg 0%

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

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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. 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.