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Winter melon vs. Shallot — In-Depth Nutrition Comparison

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Significant differences between Winter melon and Shallot

  • Winter melon has more Vitamin B2, and Vitamin C, however, Shallot is richer in Vitamin B6, Manganese, Iron, Potassium, Folate, Copper, and Phosphorus.
  • Shallot covers your daily Vitamin B6 needs 24% more than Winter melon.
  • Shallot has 9 times less Sodium than Winter melon. Winter melon has 111mg of Sodium, while Shallot has 12mg.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Shallots, raw.

Infographic

Winter melon vs Shallot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Zinc +52.5%
Contains more Calcium +94.7%
Contains more Iron +200%
Contains more Magnesium +110%
Contains more Phosphorus +215.8%
Contains more Potassium +5466.7%
Contains less Sodium -89.2%
Contains more Copper +282.6%
Contains more Manganese +403.4%
Contains more Selenium +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Zinc +52.5%
Contains more Calcium +94.7%
Contains more Iron +200%
Contains more Magnesium +110%
Contains more Phosphorus +215.8%
Contains more Potassium +5466.7%
Contains less Sodium -89.2%
Contains more Copper +282.6%
Contains more Manganese +403.4%
Contains more Selenium +500%

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.
:
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +885.7%
Contains more Folate +580%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin C +62.5%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +118%
Contains more Vitamin B6 +885.7%
Contains more Folate +580%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +100%
Contains more Water +20.4%
Contains more Protein +525%
Contains more Carbs +460%
Contains more Other +166.7%
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +100%
Contains more Water +20.4%
Contains more Protein +525%
Contains more Carbs +460%
Contains more Other +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +164.3%
Contains more Polyunsaturated fat +123.1%
Equal in Saturated Fat - 0.017
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +164.3%
Contains more Polyunsaturated fat +123.1%
Equal in Saturated Fat - 0.017

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Shallot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Shallot Opinion
Net carbs 0.1g 13.6g Shallot
Protein 0.4g 2.5g Shallot
Fats 0.2g 0.1g Winter melon
Carbs 3g 16.8g Shallot
Calories 13kcal 72kcal Shallot
Sugar 7.87g Winter melon
Fiber 2.9g 3.2g Shallot
Calcium 19mg 37mg Shallot
Iron 0.4mg 1.2mg Shallot
Magnesium 10mg 21mg Shallot
Phosphorus 19mg 60mg Shallot
Potassium 6mg 334mg Shallot
Sodium 111mg 12mg Shallot
Zinc 0.61mg 0.4mg Winter melon
Copper 0.023mg 0.088mg Shallot
Manganese 0.058mg 0.292mg Shallot
Selenium 0.2µg 1.2µg Shallot
Vitamin A 0IU 4IU Shallot
Vitamin E 0.04mg Shallot
Vitamin C 13mg 8mg Winter melon
Vitamin B1 0.04mg 0.06mg Shallot
Vitamin B2 0.11mg 0.02mg Winter melon
Vitamin B3 0.4mg 0.2mg Winter melon
Vitamin B5 0.133mg 0.29mg Shallot
Vitamin B6 0.035mg 0.345mg Shallot
Folate 5µg 34µg Shallot
Vitamin K 0.8µg Shallot
Tryptophan 0.002mg 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.009mg 0.125mg Shallot
Methionine 0.003mg 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.016g 0.017g Winter melon
Monounsaturated Fat 0.037g 0.014g Winter melon
Polyunsaturated fat 0.087g 0.039g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Winter melon
15%
Shallot
Minerals Daily Need Coverage Score
8%
Winter melon
21%
Shallot

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 7.87g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 30)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.3)
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 99mg)
Which food is richer in minerals?
Shallot
Shallot is relatively richer in minerals
Which food is richer in vitamins?
Shallot
Shallot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.