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  6. Winter melon vs. Sweet onion

Winter melon vs. Sweet onion — In-Depth Nutrition Comparison

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What are the differences between Winter melon and Sweet onion?

  • Winter melon is higher in Vitamin C, Fiber, and Vitamin B2, yet Sweet onion is higher in Vitamin B6.
  • Winter melon has 14 times more Sodium than Sweet onion. While Winter melon has 111mg of Sodium, Sweet onion has only 8mg.

We used Waxgourd, (chinese preserving melon), raw and Onions, sweet, raw types in this article.

Infographic

Winter melon vs Sweet 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" 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 6.4% 6% 11% 9.8% 19% 3.5% 12% 1% 9.9% 2.7%
Contains more IronIron +53.8%
Contains more ZincZinc +369.2%
Contains more PotassiumPotassium +1883.3%
Contains more CopperCopper +143.5%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +150%
~equal in Magnesium ~9mg
~equal in Calcium ~20mg

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 16% 0.06% 0.4% 0% 10% 4.6% 2.5% 5.9% 30% 0% 0.75% 17% 3%
Contains more Vitamin CVitamin C +170.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +271.4%
Contains more FolateFolate +360%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.041mg
~equal in Vitamin B12 ~µg

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
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more FatsFats +150%
Contains more ProteinProtein +100%
Contains more CarbsCarbs +151.7%
~equal in Water ~91.24g
~equal in Other ~0.33g

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 Sweet onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter melon Sweet onion Opinion
Calories 13kcal 32kcal Sweet onion
Protein 0.4g 0.8g Sweet onion
Fats 0.2g 0.08g Winter melon
Vitamin C 13mg 4.8mg Winter melon
Net carbs 0.1g 6.65g Sweet onion
Carbs 3g 7.55g Sweet onion
Magnesium 10mg 9mg Winter melon
Calcium 19mg 20mg Sweet onion
Potassium 6mg 119mg Sweet onion
Iron 0.4mg 0.26mg Winter melon
Sugar 5.02g Winter melon
Fiber 2.9g 0.9g Winter melon
Copper 0.023mg 0.056mg Sweet onion
Zinc 0.61mg 0.13mg Winter melon
Phosphorus 19mg 27mg Sweet onion
Sodium 111mg 8mg Sweet onion
Vitamin A 0IU 1IU Sweet onion
Vitamin E 0.02mg Sweet onion
Manganese 0.058mg 0.076mg Sweet onion
Selenium 0.2µg 0.5µg Sweet onion
Vitamin B1 0.04mg 0.041mg Sweet onion
Vitamin B2 0.11mg 0.02mg Winter melon
Vitamin B3 0.4mg 0.133mg Winter melon
Vitamin B5 0.133mg 0.098mg Winter melon
Vitamin B6 0.035mg 0.13mg Sweet onion
Vitamin K 0.3µg Sweet onion
Folate 5µg 23µg Sweet onion
Choline 5.5mg Sweet onion
Saturated Fat 0.016g Sweet onion
Monounsaturated Fat 0.037g Winter melon
Polyunsaturated fat 0.087g Winter melon
Tryptophan 0.002mg 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.009mg 0.033mg Sweet onion
Methionine 0.003mg 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Fructose 2.02g Sweet onion

Which food is preferable for your diet?

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

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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
8%
Winter melon
7%
Sweet onion
Minerals Daily Need Coverage Score
8%
Winter melon
8%
Sweet onion

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 5.02g)
Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 103mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.