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Winter melon vs Olive - In-Depth Nutrition Comparison

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What are the main differences between Winter melon and Olive?

  • Winter melon is richer in Vitamin C, yet Olive is richer in Iron, Copper, Vitamin B2, Calcium, and Monounsaturated Fat.
  • Olive's daily need coverage for Iron is 36% higher.
  • Winter melon has 14 times more Vitamin C than Olive. Winter melon has 13mg of Vitamin C, while Olive has 0.9mg.
  • Winter melon contains less Sodium.

We used Waxgourd, (chinese preserving melon), raw and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Winter melon vs Olive 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 Magnesium +150%
Contains more Zinc +177.3%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Iron +725%
Contains more Calcium +363.2%
Contains more Potassium +33.3%
Contains more Copper +991.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Magnesium +150%
Contains more Zinc +177.3%
Contains more Phosphorus +533.3%
Contains less Sodium -84.9%
Contains more Iron +725%
Contains more Calcium +363.2%
Contains more Potassium +33.3%
Contains more Copper +991.3%

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
:
3
Olive
Contains more Vitamin C +1344.4%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +786.7%
Contains more Vitamin B6 +288.9%
Contains more Folate +∞%
Contains more Vitamin A +∞%
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 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +1344.4%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +786.7%
Contains more Vitamin B6 +288.9%
Contains more Folate +∞%
Contains more Vitamin A +∞%

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 Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Winter melon Olive Opinion
Calories 13kcal 115kcal Olive
Protein 0.4g 0.84g Olive
Fats 0.2g 10.68g Olive
Vitamin C 13mg 0.9mg Winter melon
Net carbs 0.1g 3.06g Olive
Carbs 3g 6.26g Olive
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 3.3mg Olive
Calcium 19mg 88mg Olive
Potassium 6mg 8mg Olive
Magnesium 10mg 4mg Winter melon
Sugar g 0g Winter melon
Fiber 2.9g 3.2g Olive
Copper 0.023mg 0.251mg Olive
Zinc 0.61mg 0.22mg Winter melon
Starch g g
Phosphorus 19mg 3mg Winter melon
Sodium 111mg 735mg Winter melon
Vitamin A 0IU 403IU Olive
Vitamin E mg 1.65mg Olive
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.003mg Winter melon
Vitamin B2 0.11mg 0mg Winter melon
Vitamin B3 0.4mg 0.037mg Winter melon
Vitamin B5 0.133mg 0.015mg Winter melon
Vitamin B6 0.035mg 0.009mg Winter melon
Vitamin B12 0µg 0µg
Vitamin K µg 1.4µg Olive
Folate 5µg 0µg Winter melon
Trans Fat 0g 0g
Saturated Fat 0.016g 1.415g Winter melon
Monounsaturated Fat 0.037g 7.888g Olive
Polyunsaturated fat 0.087g 0.911g Olive
Tryptophan 0.002mg mg Winter melon
Threonine mg 0.026mg Olive
Isoleucine mg 0.031mg Olive
Leucine mg 0.05mg Olive
Lysine 0.009mg 0.032mg Olive
Methionine 0.003mg 0.012mg Olive
Phenylalanine mg 0.029mg Olive
Valine mg 0.038mg Olive
Histidine mg 0.023mg Olive
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6
Olive
Mineral Summary Score
9
Winter melon
43
Olive

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
5%
Olive
Carbohydrates
3%
Winter melon
6%
Olive
Fats
1%
Winter melon
49%
Olive

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 624mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 1.399g)
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 - $3.5)
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.