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Winter melon vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between winter melon and omelette

  • Winter melon has more vitamin C, while omelette has more selenium, vitamin B12, vitamin B5, vitamin B2, phosphorus, iron, and vitamin A.
  • Omelette covers your daily need for cholesterol, 104% more than winter melon.
  • The amount of saturated fat in winter melon is lower.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Egg, whole, cooked, omelet.

Infographic

Winter melon vs Omelette 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" 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains less SodiumSodium -28.4%
Contains more ManganeseManganese +141.7%
Contains more CalciumCalcium +152.6%
Contains more PotassiumPotassium +1850%
Contains more IronIron +270%
Contains more CopperCopper +173.9%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +778.9%
Contains more SeleniumSelenium +12800%
~equal in Magnesium ~11mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +869.2%
Contains more Vitamin B6Vitamin B6 +308.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +680%

All nutrients comparison - raw data values

Nutrient Winter melon Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Selenium 0.2µg 25.8µg 47%
Choline 247.6mg 45%
Vitamin B12 0µg 0.76µg 32%
Vitamin B5 0.133mg 1.289mg 23%
Vitamin B2 0.11mg 0.386mg 21%
Phosphorus 19mg 167mg 21%
Protein 0.4g 10.57g 20%
Vitamin A 0µg 172µg 19%
Polyunsaturated fat 0.087g 2.712g 18%
Fats 0.2g 11.66g 18%
Saturated fat 0.016g 3.319g 15%
Iron 0.4mg 1.48mg 14%
Vitamin C 13mg 0mg 14%
Monounsaturated fat 0.037g 4.843g 12%
Fiber 2.9g 0g 12%
Vitamin E 1.29mg 9%
Folate 5µg 39µg 9%
Vitamin D 0µg 1.7µg 9%
Vitamin D 0IU 69IU 9%
Vitamin B6 0.035mg 0.143mg 8%
Calories 13kcal 154kcal 7%
Zinc 0.61mg 1.09mg 4%
Copper 0.023mg 0.063mg 4%
Vitamin K 4.5µg 4%
Calcium 19mg 48mg 3%
Potassium 6mg 117mg 3%
Sodium 111mg 155mg 2%
Vitamin B3 0.4mg 0.064mg 2%
Manganese 0.058mg 0.024mg 1%
Vitamin B1 0.04mg 0.034mg 1%
Carbs 3g 0.64g 1%
Net carbs 0.1g 0.64g N/A
Magnesium 10mg 11mg 0%
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.002mg 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.009mg 0.767mg 0%
Methionine 0.003mg 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +368.8%
Contains more WaterWater +26.2%
Contains more ProteinProtein +2542.5%
Contains more FatsFats +5730%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +12989.2%
Contains more Poly. FatPolyunsaturated fat +3017.2%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.