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Winter melon vs Onion - In-Depth Nutrition Comparison

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A recap on differences between Winter melon and Onion

  • Winter melon has more Vitamin B2, and Vitamin C, however Onion is higher in Vitamin B6.
  • Onion contains 28 times less Sodium than Winter melon. Winter melon contains 111mg of Sodium, while Onion contains 4mg.

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

Infographic

Winter melon vs Onion infographic
Infographic link

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 Iron +90.5%
Contains more Zinc +258.8%
Contains more Calcium +21.1%
Contains more Potassium +2333.3%
Contains more Copper +69.6%
Contains more Phosphorus +52.6%
Contains less Sodium -96.4%
Equal in Magnesium - 10
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 7% 13% 8% 14% 5% 13% 1%
Contains more Iron +90.5%
Contains more Zinc +258.8%
Contains more Calcium +21.1%
Contains more Potassium +2333.3%
Contains more Copper +69.6%
Contains more Phosphorus +52.6%
Contains less Sodium -96.4%
Equal in Magnesium - 10

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
:
6
Onion
Contains more Vitamin C +75.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +244.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +242.9%
Contains more Folate +280%
Equal in Vitamin B5 - 0.123
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 25% 1% 1% 0% 12% 7% 3% 8% 28% 0% 1% 15%
Contains more Vitamin C +75.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B3 +244.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B6 +242.9%
Contains more Folate +280%
Equal in Vitamin B5 - 0.123

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

All nutrients comparison - raw data values

Nutrient Winter melon Onion Opinion
Calories 13kcal 40kcal Onion
Protein 0.4g 1.1g Onion
Fats 0.2g 0.1g Winter melon
Vitamin C 13mg 7.4mg Winter melon
Net carbs 0.1g 7.64g Onion
Carbs 3g 9.34g Onion
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.4mg 0.21mg Winter melon
Calcium 19mg 23mg Onion
Potassium 6mg 146mg Onion
Magnesium 10mg 10mg
Sugar g 4.24g Winter melon
Fiber 2.9g 1.7g Winter melon
Copper 0.023mg 0.039mg Onion
Zinc 0.61mg 0.17mg Winter melon
Starch g 0g Onion
Phosphorus 19mg 29mg Onion
Sodium 111mg 4mg Onion
Vitamin A 0IU 2IU Onion
Vitamin E mg 0.02mg Onion
Vitamin D 0µg 0µg
Vitamin B1 0.04mg 0.046mg Onion
Vitamin B2 0.11mg 0.027mg Winter melon
Vitamin B3 0.4mg 0.116mg Winter melon
Vitamin B5 0.133mg 0.123mg Winter melon
Vitamin B6 0.035mg 0.12mg Onion
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Onion
Folate 5µg 19µg Onion
Trans Fat 0g 0g
Saturated Fat 0.016g 0.042g Winter melon
Monounsaturated Fat 0.037g 0.013g Winter melon
Polyunsaturated fat 0.087g 0.017g Winter melon
Tryptophan 0.002mg 0.014mg Onion
Threonine mg 0.021mg Onion
Isoleucine mg 0.014mg Onion
Leucine mg 0.025mg Onion
Lysine 0.009mg 0.039mg Onion
Methionine 0.003mg 0.002mg Winter melon
Phenylalanine mg 0.025mg Onion
Valine mg 0.021mg Onion
Histidine mg 0.014mg Onion
Fructose g 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Onion
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
8
Onion
Mineral Summary Score
9
Winter melon
8
Onion

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
7%
Onion
Carbohydrates
3%
Winter melon
9%
Onion
Fats
1%
Winter melon
0%
Onion

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 15)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.2)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 107mg)
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.
Which food is richer in vitamins?
?
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. 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.