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  6. American cheese vs. Winter melon

American cheese vs. Winter melon — In-Depth Nutrition Comparison

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What are the main differences between American cheese and winter melon?

  • American cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc, yet winter melon is richer in vitamin C.
  • American cheese's daily need coverage for calcium is 103% higher.
  • Winter melon contains less cholesterol.

We used Cheese, pasteurized process, American, without added vitamin D and Waxgourd, (chinese preserving melon), raw types in this comparison.

Infographic

American cheese vs Winter melon 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +2100%
Contains more IronIron +57.5%
Contains more CopperCopper +100%
Contains more ZincZinc +308.2%
Contains more PhosphorusPhosphorus +3273.7%
Contains more SeleniumSelenium +10000%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +41.5%

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 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +203%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +426.3%

All nutrients comparison - raw data values

Nutrient American cheese Winter melon DV% diff.
Calcium 1045mg 19mg 103%
Phosphorus 641mg 19mg 89%
Saturated fat 18.057g 0.016g 82%
Sodium 1671mg 111mg 68%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.2g 49%
Selenium 20.2µg 0.2µg 36%
Protein 18.13g 0.4g 35%
Cholesterol 100mg 0mg 33%
Vitamin A 250µg 0µg 28%
Monounsaturated fat 8.236g 0.037g 20%
Calories 371kcal 13kcal 18%
Zinc 2.49mg 0.61mg 17%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Vitamin B2 0.234mg 0.11mg 10%
Polyunsaturated fat 1.286g 0.087g 8%
Choline 36.2mg 7%
Vitamin B5 0.403mg 0.133mg 5%
Vitamin E 0.8mg 5%
Potassium 132mg 6mg 4%
Magnesium 26mg 10mg 4%
Iron 0.63mg 0.4mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Copper 0.046mg 0.023mg 3%
Vitamin B1 0.015mg 0.04mg 2%
Vitamin B3 0.076mg 0.4mg 2%
Vitamin K 2.6µg 2%
Vitamin B6 0.054mg 0.035mg 1%
Folate 8µg 5µg 1%
Manganese 0.041mg 0.058mg 1%
Carbs 3.7g 3g 0%
Net carbs 3.7g 0.1g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.002mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0.009mg 0%
Methionine 0.475mg 0.003mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +4432.5%
Contains more FatsFats +15795%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +2156.7%
Contains more WaterWater +142.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +22159.5%
Contains more Poly. FatPolyunsaturated fat +1378.2%
Contains less Sat. FatSaturated fat -99.9%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.