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Mozzarella vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between mozzarella and winter melon

  • Mozzarella has more phosphorus, calcium, vitamin B12, selenium, zinc, and vitamin B2; however, winter melon is richer in vitamin C and fiber.
  • Mozzarella covers your daily phosphorus needs 72% more than winter melon.
  • Winter melon contains less cholesterol.

Specific food types used in this comparison are Cheese, mozzarella, low sodium and Waxgourd, (chinese preserving melon), raw.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +3747.4%
Contains more PotassiumPotassium +1483.3%
Contains more CopperCopper +17.4%
Contains more ZincZinc +413.1%
Contains more PhosphorusPhosphorus +2657.9%
Contains less SodiumSodium -85.6%
Contains more SeleniumSelenium +7750%
Contains more IronIron +60%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 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 +209.1%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +6775%
Contains more FatsFats +8450%
Contains more OtherOther +700%
Contains more WaterWater +92.6%
~equal in Carbs ~3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +12991.9%
Contains more Poly. FatPolyunsaturated fat +485.1%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Winter melon
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Mozzarella Winter melon DV% diff.
Phosphorus 524mg 19mg 72%
Calcium 731mg 19mg 71%
Protein 27.5g 0.4g 54%
Saturated fat 10.867g 0.016g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.2µg 28%
Fats 17.1g 0.2g 26%
Zinc 3.13mg 0.61mg 23%
Vitamin B2 0.34mg 0.11mg 18%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Vitamin C 0mg 13mg 14%
Calories 280kcal 13kcal 13%
Fiber 0g 2.9g 12%
Monounsaturated fat 4.844g 0.037g 12%
Sodium 16mg 111mg 4%
Magnesium 26mg 10mg 4%
Potassium 95mg 6mg 3%
Manganese 0.058mg 3%
Polyunsaturated fat 0.509g 0.087g 3%
Vitamin B5 0.133mg 3%
Vitamin B6 0.08mg 0.035mg 3%
Choline 18.4mg 3%
Vitamin K 1.8µg 2%
Iron 0.25mg 0.4mg 2%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B1 0.02mg 0.04mg 2%
Vitamin B3 0.12mg 0.4mg 2%
Vitamin E 0.15mg 1%
Folate 9µg 5µg 1%
Carbs 3.1g 3g 0%
Net carbs 3.1g 0.1g N/A
Sugar 1.23g N/A
Copper 0.027mg 0.023mg 0%
Tryptophan 0.002mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Mozzarella
8%
Winter melon
Minerals Daily Need Coverage Score
66%
Mozzarella
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 1.23g)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 10.851g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2)
Which food contains less Sodium?
Mozzarella
Mozzarella contains less Sodium (difference - 95mg)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.