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Winter melon vs. Onion — In-Depth Nutrition Comparison

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A recap on the differences between winter melon and onions

  • Winter melon has more vitamin B2 and vitamin C; however, onions are higher in vitamin B6.
  • Onions contain 28 times less sodium than winter melon. Winter melon contains 111mg of sodium, while onions contain 4mg.

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

Infographic

Winter melon vs Onion 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%
Onion
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more IronIron +90.5%
Contains more ZincZinc +258.8%
Contains more CalciumCalcium +21.1%
Contains more PotassiumPotassium +2333.3%
Contains more CopperCopper +69.6%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +122.4%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~10mg

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%
Onion
6
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +75.7%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more FolateFolate +280%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Onion DV% diff.
Vitamin B6 0.035mg 0.12mg 7%
Vitamin B2 0.11mg 0.027mg 6%
Vitamin C 13mg 7.4mg 6%
Fiber 2.9g 1.7g 5%
Sodium 111mg 4mg 5%
Folate 5µg 19µg 4%
Potassium 6mg 146mg 4%
Zinc 0.61mg 0.17mg 4%
Manganese 0.058mg 0.129mg 3%
Vitamin B3 0.4mg 0.116mg 2%
Copper 0.023mg 0.039mg 2%
Fructose 1.29g 2%
Iron 0.4mg 0.21mg 2%
Carbs 3g 9.34g 2%
Calories 13kcal 40kcal 1%
Vitamin B1 0.04mg 0.046mg 1%
Protein 0.4g 1.1g 1%
Choline 6.1mg 1%
Selenium 0.2µg 0.5µg 1%
Phosphorus 19mg 29mg 1%
Fats 0.2g 0.1g 0%
Net carbs 0.1g 7.64g N/A
Magnesium 10mg 10mg 0%
Calcium 19mg 23mg 0%
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin B5 0.133mg 0.123mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.016g 0.042g 0%
Monounsaturated fat 0.037g 0.013g 0%
Polyunsaturated fat 0.087g 0.017g 0%
Tryptophan 0.002mg 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.009mg 0.039mg 0%
Methionine 0.003mg 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 0%

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
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +100%
Contains more ProteinProtein +175%
Contains more CarbsCarbs +211.3%
Contains more OtherOther +16.7%
~equal in Water ~89.11g

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
Onion
0
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +184.6%
Contains more Poly. FatPolyunsaturated fat +411.8%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.