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  6. Winter melon vs. Vegetable oil

Winter melon vs. Vegetable oil — In-Depth Nutrition Comparison

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How are Winter melon and Vegetable oil different?

  • Winter melon is richer in Vitamin C, Fiber, Vitamin B2, and Zinc, while Vegetable oil is higher in Monounsaturated Fat, and Polyunsaturated fat.
  • Vegetable oil covers your daily need of Saturated Fat 72% more than Winter melon.
  • Vegetable oil is lower in Sodium.

Waxgourd, (chinese preserving melon), raw and Oil, corn, peanut, and olive types were used in this article.

Infographic

Winter melon vs Vegetable oil 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.
Winter melon
Winter melon
9
:
1
Vegetable oil
Vegetable oil
Contains more Calcium +∞%
Contains more Iron +207.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2950%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +207.7%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2950%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Winter melon
Winter melon
7
:
2
Vegetable oil
Vegetable oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Winter melon
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%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
4
:
1
Vegetable oil
Vegetable oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +49900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Vegetable oil
Vegetable oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +129718.9%
Contains more Polyunsaturated fat +37869%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +129718.9%
Contains more Polyunsaturated fat +37869%

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 Vegetable oil
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Winter melon Vegetable oil Opinion
Net carbs 0.1g 0g Winter melon
Protein 0.4g 0g Winter melon
Fats 0.2g 100g Vegetable oil
Carbs 3g 0g Winter melon
Calories 13kcal 884kcal Vegetable oil
Fiber 2.9g 0g Winter melon
Calcium 19mg 0mg Winter melon
Iron 0.4mg 0.13mg Winter melon
Magnesium 10mg 0mg Winter melon
Phosphorus 19mg 0mg Winter melon
Potassium 6mg 0mg Winter melon
Sodium 111mg 0mg Vegetable oil
Zinc 0.61mg 0.02mg Winter melon
Copper 0.023mg 0mg Winter melon
Manganese 0.058mg 0mg Winter melon
Selenium 0.2µg 0µg Winter melon
Vitamin E 14.78mg Vegetable oil
Vitamin C 13mg 0mg Winter melon
Vitamin B1 0.04mg 0mg Winter melon
Vitamin B2 0.11mg 0mg Winter melon
Vitamin B3 0.4mg 0mg Winter melon
Vitamin B5 0.133mg 0mg Winter melon
Vitamin B6 0.035mg 0mg Winter melon
Folate 5µg 0µg Winter melon
Vitamin K 21µg Vegetable oil
Tryptophan 0.002mg Winter melon
Lysine 0.009mg Winter melon
Methionine 0.003mg Winter melon
Saturated Fat 0.016g 14.367g Winter melon
Monounsaturated Fat 0.037g 48.033g Vegetable oil
Polyunsaturated fat 0.087g 33.033g Vegetable oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Vegetable oil
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
29%
Vegetable oil
Minerals Daily Need Coverage Score
8%
Winter melon
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 14.351g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 0)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $1.3)
Which food is richer in minerals?
Winter melon
Winter melon is relatively richer in minerals
Which food is richer in vitamins?
Winter melon
Winter melon is relatively richer in vitamins
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 111mg)
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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.