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Winter melon vs Celeriac - In-Depth Nutrition Comparison

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The main differences between Winter melon and Celeriac

  • Winter melon has more Vitamin C, however Celeriac has more Phosphorus, Vitamin B6, Potassium and Copper.
  • Daily need coverage for Phosphorus from Celeriac is 14% higher.
  • Celeriac has 2 times less Vitamin C than Winter melon. Winter melon has 13mg of Vitamin C, while Celeriac has 8mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Celeriac, raw.

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Winter melon vs Celeriac infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +84.8%
Contains more Iron +75%
Contains more Calcium +126.3%
Contains more Potassium +4900%
Contains more Magnesium +100%
Contains more Copper +204.3%
Contains more Phosphorus +505.3%
Equal in Sodium - 100
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Contains more Zinc +84.8%
Contains more Iron +75%
Contains more Calcium +126.3%
Contains more Potassium +4900%
Contains more Magnesium +100%
Contains more Copper +204.3%
Contains more Phosphorus +505.3%
Equal in Sodium - 100

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +164.7%
Contains more Vitamin B6 +371.4%
Contains more Folate +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +75%
Contains more Vitamin B5 +164.7%
Contains more Vitamin B6 +371.4%
Contains more Folate +60%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
9
Winter melon
20
Celeriac
Mineral Summary Score
9
Winter melon
22
Celeriac

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
2%
Winter melon
9%
Celeriac
Carbohydrates
3%
Winter melon
9%
Celeriac
Fats
1%
Winter melon
1%
Celeriac

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Winter melon Celeriac
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Winter melon Celeriac
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (difference - 1.6g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 35)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Celeriac
Celeriac contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Winter melon Celeriac Opinion
Calories 13 42 Celeriac
Protein 0.4 1.5 Celeriac
Fats 0.2 0.3 Celeriac
Vitamin C 13 8 Winter melon
Carbs 3 9.2 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.7 Celeriac
Calcium 19 43 Celeriac
Potassium 6 300 Celeriac
Magnesium 10 20 Celeriac
Sugars 1.6 Winter melon
Fiber 2.9 1.8 Winter melon
Copper 0.023 0.07 Celeriac
Zinc 0.61 0.33 Winter melon
Starch
Phosphorus 19 115 Celeriac
Sodium 111 100 Celeriac
Vitamin A 0 0
Vitamin E 0.36 Celeriac
Vitamin D 0 0
Vitamin B1 0.04 0.05 Celeriac
Vitamin B2 0.11 0.06 Winter melon
Vitamin B3 0.4 0.7 Celeriac
Vitamin B5 0.133 0.352 Celeriac
Vitamin B6 0.035 0.165 Celeriac
Vitamin B12 0 0
Vitamin K 41 Celeriac
Folate 5 8 Celeriac
Trans Fat 0 0
Saturated Fat 0.016 0.079 Winter melon
Monounsaturated Fat 0.037 0.058 Celeriac
Polyunsaturated fat 0.087 0.148 Celeriac
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.