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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.

Infographic

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 Calcium +126.3%
Contains more Iron +75%
Contains more Magnesium +100%
Contains more Phosphorus +505.3%
Contains more Potassium +4900%
Contains more Copper +204.3%
Equal in Sodium - 100
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Contains more Zinc +84.8%
Contains more Calcium +126.3%
Contains more Iron +75%
Contains more Magnesium +100%
Contains more Phosphorus +505.3%
Contains more Potassium +4900%
Contains more Copper +204.3%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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%

Comparison summary table

Pay attention to 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 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 Winter melon Celeriac Opinion
Net carbs 0.1g 7.4g Celeriac
Protein 0.4g 1.5g Celeriac
Fats 0.2g 0.3g Celeriac
Carbs 3g 9.2g Celeriac
Calories 13kcal 42kcal Celeriac
Starch g g
Fructose g g
Sugar g 1.6g Winter melon
Fiber 2.9g 1.8g Winter melon
Calcium 19mg 43mg Celeriac
Iron 0.4mg 0.7mg Celeriac
Magnesium 10mg 20mg Celeriac
Phosphorus 19mg 115mg Celeriac
Potassium 6mg 300mg Celeriac
Sodium 111mg 100mg Celeriac
Zinc 0.61mg 0.33mg Winter melon
Copper 0.023mg 0.07mg Celeriac
Vitamin A 0IU 0IU
Vitamin E mg 0.36mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 8mg Winter melon
Vitamin B1 0.04mg 0.05mg Celeriac
Vitamin B2 0.11mg 0.06mg Winter melon
Vitamin B3 0.4mg 0.7mg Celeriac
Vitamin B5 0.133mg 0.352mg Celeriac
Vitamin B6 0.035mg 0.165mg Celeriac
Folate 5µg 8µg Celeriac
Vitamin B12 0µg 0µg
Vitamin K µg 41µg Celeriac
Tryptophan 0.002mg mg Winter melon
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine 0.009mg mg Winter melon
Methionine 0.003mg mg Winter melon
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.079g Winter melon
Monounsaturated Fat 0.037g 0.058g Celeriac
Polyunsaturated fat 0.087g 0.148g Celeriac

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
2%
Winter melon
9%
Celeriac
Carbohydrates
3%
Winter melon
9%
Celeriac
Fats
1%
Winter melon
1%
Celeriac

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (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)

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 to 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.