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  6. Welsh onion vs. Winter melon

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 A, vitamin C, iron, potassium, and copper than welsh onion.
  • Welsh onion's daily need coverage for vitamin A is 23% 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 MagnesiumMagnesium +130%
Contains more PotassiumPotassium +3433.3%
Contains more IronIron +205%
Contains more CopperCopper +204.3%
Contains more PhosphorusPhosphorus +157.9%
Contains less SodiumSodium -84.7%
Contains more ManganeseManganese +136.2%
Contains more SeleniumSelenium +200%
Contains more ZincZinc +17.3%
~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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 CVitamin C +107.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +105.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +220%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +22.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Winter melon DV% diff.
Vitamin K 193.4µg 161%
Vitamin C 27mg 13mg 16%
Iron 1.22mg 0.4mg 10%
Potassium 212mg 6mg 6%
Copper 0.07mg 0.023mg 5%
Sodium 17mg 111mg 4%
Phosphorus 49mg 19mg 4%
Vitamin E 0.51mg 3%
Manganese 0.137mg 0.058mg 3%
Protein 1.9g 0.4g 3%
Vitamin B6 0.072mg 0.035mg 3%
Magnesium 23mg 10mg 3%
Folate 16µg 5µg 3%
Fiber 2.4g 2.9g 2%
Vitamin B2 0.09mg 0.11mg 2%
Vitamin B5 0.169mg 0.133mg 1%
Choline 5.3mg 1%
Calories 34kcal 13kcal 1%
Vitamin B1 0.05mg 0.04mg 1%
Selenium 0.6µg 0.2µg 1%
Zinc 0.52mg 0.61mg 1%
Carbs 6.5g 3g 1%
Fats 0.4g 0.2g 0%
Net carbs 4.1g 0.1g N/A
Calcium 18mg 19mg 0%
Sugar 2.18g N/A
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.067g 0.016g 0%
Monounsaturated fat 0.056g 0.037g 0%
Polyunsaturated fat 0.156g 0.087g 0%
Tryptophan 0.021mg 0.002mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0.009mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +375%
Contains more FatsFats +100%
Contains more CarbsCarbs +116.7%
Contains more OtherOther +133.3%
~equal in Water ~96.1g

Fat Type Comparison

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

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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. 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.