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Parmigiano-Reggiano vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between parmigiano-Reggiano and horned melon

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B2, zinc, copper, and vitamin A; however, horned melon is higher in vitamin C.
  • Parmigiano-Reggiano covers your daily calcium needs 110% more than horned melon.
  • Horned melon contains 765 times less sodium than parmigiano-Reggiano. Parmigiano-Reggiano contains 1529mg of sodium, while horned melon contains 2mg.
  • The glycemic index of horned melon is higher.

Food varieties used in this article are Cheese, parmesan, dry grated, reduced fat and Horned melon (Kiwano).

Infographic

Parmigiano-Reggiano vs Horned 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +8430.8%
Contains more CopperCopper +1090%
Contains more ZincZinc +706.3%
Contains more PhosphorusPhosphorus +1870.3%
Contains more ManganeseManganese +117.9%
Contains more SeleniumSelenium +∞%
Contains more IronIron +25.6%
Contains less SodiumSodium -99.9%
~equal in Magnesium ~40mg
~equal in Potassium ~123mg

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B2Vitamin B2 +3140%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +395.6%
Contains more Vitamin B6Vitamin B6 +28.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more ProteinProtein +1023.6%
Contains more FatsFats +1487.3%
Contains more OtherOther +1767.4%
Contains more CarbsCarbs +451.8%
Contains more WaterWater +75.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Horned melon
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Horned melon DV% diff.
Calcium 1109mg 13mg 110%
Phosphorus 729mg 37mg 99%
Vitamin B12 2.26µg 94%
Sodium 1529mg 2mg 66%
Saturated fat 13.317g 61%
Vitamin B2 0.486mg 0.015mg 36%
Protein 20g 1.78g 36%
Selenium 17.7µg 32%
Zinc 3.87mg 0.48mg 31%
Fats 20g 1.26g 29%
Cholesterol 88mg 29%
Copper 0.238mg 0.02mg 24%
Vitamin A 160µg 7µg 17%
Monounsaturated fat 6.098g 15%
Calories 265kcal 44kcal 11%
Vitamin C 0mg 5.3mg 6%
Choline 20.7mg 4%
Vitamin B5 0.325mg 0.183mg 3%
Iron 0.9mg 1.13mg 3%
Vitamin B3 0.114mg 0.565mg 3%
Polyunsaturated fat 0.462g 3%
Manganese 0.085mg 0.039mg 2%
Vitamin D 15IU 2%
Carbs 1.37g 7.56g 2%
Vitamin D 0.4µg 2%
Folate 10µg 3µg 2%
Vitamin B6 0.049mg 0.063mg 1%
Vitamin K 1.7µg 1%
Vitamin E 0.17mg 1%
Net carbs 1.37g 7.56g N/A
Magnesium 38mg 40mg 0%
Potassium 125mg 123mg 0%
Vitamin B1 0.029mg 0.025mg 0%
Tryptophan 0.24mg 0%
Threonine 1.519mg 0%
Isoleucine 1.2mg 0%
Leucine 2.983mg 0%
Lysine 2.459mg 0%
Methionine 0.369mg 0%
Phenylalanine 1.604mg 0%
Valine 1.498mg 0%
Histidine 0.752mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Horned 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
40%
Parmigiano-Reggiano
5%
Horned melon
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1527mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 13.317g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.8)

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/nutrients
  2. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.