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

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A recap on differences between cottage cheese and winter melon

  • Cottage cheese has more phosphorus, vitamin B12, selenium, vitamin B5, and calcium; however, winter melon is higher in vitamin C and fiber.
  • Cottage cheese covers your daily phosphorus needs 20% more than winter melon.
  • Winter melon has less cholesterol.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Waxgourd, (chinese preserving melon), raw.

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Cottage cheese vs Winter melon infographic
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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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 CalciumCalcium +336.8%
Contains more PotassiumPotassium +1633.3%
Contains more CopperCopper +26.1%
Contains more PhosphorusPhosphorus +736.8%
Contains more SeleniumSelenium +4750%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +471.4%
Contains more ZincZinc +52.5%
Contains less SodiumSodium -69.5%
Contains more ManganeseManganese +2800%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +48.2%
Contains more Vitamin B5Vitamin B5 +318.8%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B3Vitamin B3 +304%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Winter melon DV% diff.
Protein 11.12g 0.4g 21%
Phosphorus 159mg 19mg 20%
Vitamin B12 0.43µg 0µg 18%
Selenium 9.7µg 0.2µg 17%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Sodium 364mg 111mg 11%
Vitamin B5 0.557mg 0.133mg 8%
Saturated fat 1.718g 0.016g 8%
Fats 4.3g 0.2g 6%
Cholesterol 17mg 0mg 6%
Calcium 83mg 19mg 6%
Vitamin B2 0.163mg 0.11mg 4%
Vitamin A 37µg 0µg 4%
Calories 98kcal 13kcal 4%
Iron 0.07mg 0.4mg 4%
Choline 18.4mg 3%
Potassium 104mg 6mg 3%
Vitamin B3 0.099mg 0.4mg 2%
Folate 12µg 5µg 2%
Monounsaturated fat 0.778g 0.037g 2%
Manganese 0.002mg 0.058mg 2%
Zinc 0.4mg 0.61mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.08mg 1%
Copper 0.029mg 0.023mg 1%
Vitamin B6 0.046mg 0.035mg 1%
Vitamin B1 0.027mg 0.04mg 1%
Carbs 3.38g 3g 0%
Net carbs 3.38g 0.1g N/A
Vitamin D 3IU 0IU 0%
Magnesium 8mg 10mg 0%
Sugar 2.67g N/A
Polyunsaturated fat 0.123g 0.087g 0%
Tryptophan 0.147mg 0.002mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0.009mg 0%
Methionine 0.269mg 0.003mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +2680%
Contains more FatsFats +2050%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +370%
Contains more WaterWater +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 +2002.7%
Contains more Poly. FatPolyunsaturated fat +41.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.