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  6. Vegetable oil vs. Winter melon

Vegetable oil vs. Winter melon — In-Depth Nutrition Comparison

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How are Vegetable oil and Winter melon different?

  • Vegetable oil is richer in Monounsaturated Fat, and Polyunsaturated fat, while Winter melon is higher in Vitamin C, Fiber, Vitamin B2, and Zinc.
  • Vegetable oil covers your daily need of Saturated Fat 72% more than Winter melon.
  • Vegetable oil contains 1298 times more Monounsaturated Fat than Winter melon. Vegetable oil contains 48.033g of Monounsaturated Fat, while Winter melon contains 0.037g.
  • Winter melon is lower in Saturated Fat.

Oil, corn, peanut, and olive and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Vegetable oil 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.
Vegetable oil
Vegetable oil
1
:
9
Winter melon
Winter melon
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +207.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2950%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +207.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2950%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Vegetable oil
Vegetable oil
2
:
7
Winter melon
Winter melon
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Winter melon
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 C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable oil
Vegetable oil
1
:
4
Winter melon
Winter melon
Contains more Fats +49900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Fats +49900%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable oil
Vegetable oil
2
:
1
Winter melon
Winter melon
Contains more Monounsaturated Fat +129718.9%
Contains more Polyunsaturated fat +37869%
Contains less Saturated Fat -99.9%
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +129718.9%
Contains more Polyunsaturated fat +37869%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Winter melon Opinion
Net carbs 0g 0.1g Winter melon
Protein 0g 0.4g Winter melon
Fats 100g 0.2g Vegetable oil
Carbs 0g 3g Winter melon
Calories 884kcal 13kcal Vegetable oil
Fiber 0g 2.9g Winter melon
Calcium 0mg 19mg Winter melon
Iron 0.13mg 0.4mg Winter melon
Magnesium 0mg 10mg Winter melon
Phosphorus 0mg 19mg Winter melon
Potassium 0mg 6mg Winter melon
Sodium 0mg 111mg Vegetable oil
Zinc 0.02mg 0.61mg Winter melon
Copper 0mg 0.023mg Winter melon
Manganese 0mg 0.058mg Winter melon
Selenium 0µg 0.2µg Winter melon
Vitamin E 14.78mg Vegetable oil
Vitamin C 0mg 13mg Winter melon
Vitamin B1 0mg 0.04mg Winter melon
Vitamin B2 0mg 0.11mg Winter melon
Vitamin B3 0mg 0.4mg Winter melon
Vitamin B5 0mg 0.133mg Winter melon
Vitamin B6 0mg 0.035mg Winter melon
Folate 0µg 5µg Winter melon
Vitamin K 21µg Vegetable oil
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 14.367g 0.016g Winter melon
Monounsaturated Fat 48.033g 0.037g Vegetable oil
Polyunsaturated fat 33.033g 0.087g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable oil 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
29%
Vegetable oil
9%
Winter melon
Minerals Daily Need Coverage Score
1%
Vegetable oil
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 14.351g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.3)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 111mg)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.