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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
:
4
Olive
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 +∞%

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
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 the food
Protein
2%
Winter melon
5%
Olive
Carbohydrates
3%
Winter melon
6%
Olive
Fats
1%
Winter melon
49%
Olive

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 Olive
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Winter melon
Winter melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

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