Romano cheese vs. Winter melon — In-Depth Nutrition Comparison
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Differences between romano cheese and winter melon
- Romano cheese has more phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc, while winter melon has more vitamin C.
- Romano cheese's daily need coverage for phosphorus is 106% higher.
- The amount of cholesterol in winter melon is lower.
The food types used in this comparison are Cheese, romano and Waxgourd, (chinese preserving melon), raw.
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.
| Contains more MagnesiumMagnesium | +310% |
| Contains more CalciumCalcium | +5500% |
| Contains more PotassiumPotassium | +1333.3% |
| Contains more IronIron | +92.5% |
| Contains more CopperCopper | +30.4% |
| Contains more ZincZinc | +323% |
| Contains more PhosphorusPhosphorus | +3900% |
| Contains more SeleniumSelenium | +7150% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +190% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +236.4% |
| Contains more Vitamin B5Vitamin B5 | +218.8% |
| Contains more Vitamin B6Vitamin B6 | +142.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +40% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +419.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +7850% |
| Contains more FatsFats | +13370% |
| Contains more CarbsCarbs | +21% |
| Contains more OtherOther | +2140% |
| Contains more WaterWater | +210.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
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 | +21083.8% |
| Contains more Poly. FatPolyunsaturated fat | +581.6% |
| 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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 760mg | 19mg | 106% |
| Calcium | 1064mg | 19mg | 105% |
| Saturated fat | 17.115g | 0.016g | 78% |
| Protein | 31.8g | 0.4g | 63% |
| Sodium | 1433mg | 111mg | 57% |
| Vitamin B12 | 1.12µg | 0µg | 47% |
| Fats | 26.94g | 0.2g | 41% |
| Cholesterol | 104mg | 0mg | 35% |
| Selenium | 14.5µg | 0.2µg | 26% |
| Monounsaturated fat | 7.838g | 0.037g | 20% |
| Vitamin B2 | 0.37mg | 0.11mg | 20% |
| Calories | 387kcal | 13kcal | 19% |
| Zinc | 2.58mg | 0.61mg | 18% |
| Vitamin C | 0mg | 13mg | 14% |
| Fiber | 0g | 2.9g | 12% |
| Vitamin A | 96µg | 0µg | 11% |
| Magnesium | 41mg | 10mg | 7% |
| Vitamin B5 | 0.424mg | 0.133mg | 6% |
| Iron | 0.77mg | 0.4mg | 5% |
| Vitamin B6 | 0.085mg | 0.035mg | 4% |
| Vitamin D | 0.5µg | 0µg | 3% |
| Choline | 15.4mg | 3% | |
| Polyunsaturated fat | 0.593g | 0.087g | 3% |
| Vitamin D | 20IU | 0IU | 3% |
| Vitamin K | 2.2µg | 2% | |
| Manganese | 0.02mg | 0.058mg | 2% |
| Vitamin B3 | 0.077mg | 0.4mg | 2% |
| Vitamin E | 0.23mg | 2% | |
| Potassium | 86mg | 6mg | 2% |
| Copper | 0.03mg | 0.023mg | 1% |
| Folate | 7µg | 5µg | 1% |
| Carbs | 3.63g | 3g | 0% |
| Net carbs | 3.63g | 0.1g | N/A |
| Sugar | 0.73g | N/A | |
| Vitamin B1 | 0.037mg | 0.04mg | 0% |
| Tryptophan | 0.429mg | 0.002mg | 0% |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.685mg | 0% | |
| Leucine | 3.071mg | 0% | |
| Lysine | 2.941mg | 0.009mg | 0% |
| Methionine | 0.852mg | 0.003mg | 0% |
| Phenylalanine | 1.71mg | 0% | |
| Valine | 2.183mg | 0% | |
| Histidine | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
8%
Minerals Daily Need Coverage Score
106%
8%
Comparison summary
Which food is lower in Cholesterol?
Winter melon is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Winter melon contains less Sodium (difference - 1322mg)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 17.099g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon is cheaper (difference - $4.6)
Which food is richer in minerals?
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese is relatively richer in vitamins