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

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What are the main differences between Welsh onion and Winter melon?

  • Winter melon has less Vitamin C, Iron, Potassium, and Copper than Welsh onion.
  • Welsh onion's daily need coverage for Vitamin C is 16% higher.
  • Welsh onion has 35 times more Potassium than Winter melon. Welsh onion has 212mg of Potassium, while Winter melon has 6mg.

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

Infographic

Welsh 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.
Contains more Iron +205%
Contains more Magnesium +130%
Contains more Phosphorus +157.9%
Contains more Potassium +3433.3%
Contains less Sodium -84.7%
Contains more Copper +204.3%
Contains more Manganese +136.2%
Contains more Selenium +200%
Contains more Zinc +17.3%
Equal in Calcium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Iron +205%
Contains more Magnesium +130%
Contains more Phosphorus +157.9%
Contains more Potassium +3433.3%
Contains less Sodium -84.7%
Contains more Copper +204.3%
Contains more Manganese +136.2%
Contains more Selenium +200%
Contains more Zinc +17.3%
Equal in Calcium - 19

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 +107.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +105.7%
Contains more Folate +220%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 3% 484%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +107.7%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +27.1%
Contains more Vitamin B6 +105.7%
Contains more Folate +220%
Contains more Vitamin B2 +22.2%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +375%
Contains more Fats +100%
Contains more Carbs +116.7%
Contains more Other +133.3%
Equal in Water - 96.1
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +375%
Contains more Fats +100%
Contains more Carbs +116.7%
Contains more Other +133.3%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated Fat -76.1%
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +51.4%
Contains more Polyunsaturated fat +79.3%
Contains less Saturated Fat -76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Winter melon Opinion
Net carbs 4.1g 0.1g Welsh onion
Protein 1.9g 0.4g Welsh onion
Fats 0.4g 0.2g Welsh onion
Carbs 6.5g 3g Welsh onion
Calories 34kcal 13kcal Welsh onion
Sugar 2.18g Winter melon
Fiber 2.4g 2.9g Winter melon
Calcium 18mg 19mg Winter melon
Iron 1.22mg 0.4mg Welsh onion
Magnesium 23mg 10mg Welsh onion
Phosphorus 49mg 19mg Welsh onion
Potassium 212mg 6mg Welsh onion
Sodium 17mg 111mg Welsh onion
Zinc 0.52mg 0.61mg Winter melon
Copper 0.07mg 0.023mg Welsh onion
Manganese 0.137mg 0.058mg Welsh onion
Selenium 0.6µg 0.2µg Welsh onion
Vitamin A 1160IU 0IU Welsh onion
Vitamin E 0.51mg Welsh onion
Vitamin C 27mg 13mg Welsh onion
Vitamin B1 0.05mg 0.04mg Welsh onion
Vitamin B2 0.09mg 0.11mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.169mg 0.133mg Welsh onion
Vitamin B6 0.072mg 0.035mg Welsh onion
Folate 16µg 5µg Welsh onion
Choline 5.3mg Welsh onion
Vitamin K 193.4µg Welsh onion
Tryptophan 0.021mg 0.002mg Welsh onion
Threonine 0.074mg Welsh onion
Isoleucine 0.081mg Welsh onion
Leucine 0.113mg Welsh onion
Lysine 0.095mg 0.009mg Welsh onion
Methionine 0.021mg 0.003mg Welsh onion
Phenylalanine 0.061mg Welsh onion
Valine 0.084mg Welsh onion
Histidine 0.033mg Welsh onion
Saturated Fat 0.067g 0.016g Winter melon
Monounsaturated Fat 0.056g 0.037g Welsh onion
Polyunsaturated fat 0.156g 0.087g Welsh onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion 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
57%
Welsh onion
8%
Winter melon
Minerals Daily Need Coverage Score
17%
Welsh onion
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 39)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is richer in vitamins?
Welsh onion
Welsh onion 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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.