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  6. Cheese sandwich vs. Melon

Cheese sandwich vs. Melon — In-Depth Nutrition Comparison

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What are the main differences between cheese sandwich and melon?

  • Cheese sandwich is richer in phosphorus, manganese, selenium, vitamin B2, vitamin B1, iron, and calcium, yet melon is richer in vitamin C.
  • Cheese sandwich's daily need coverage for phosphorus is 54% higher.
  • Cheese sandwich has 165 times more saturated fat than melon. Cheese sandwich has 4.129g of saturated fat, while melon has 0.025g.

We used Crackers, wheat, sandwich, with cheese filling and Melons, casaba, raw types in this comparison.

Infographic

Cheese sandwich vs 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Melon
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more MagnesiumMagnesium +390.9%
Contains more CalciumCalcium +1754.5%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +670.6%
Contains more CopperCopper +166.7%
Contains more ZincZinc +1142.9%
Contains more PhosphorusPhosphorus +7540%
Contains more ManganeseManganese +2994.3%
Contains more SeleniumSelenium +5975%
Contains less SodiumSodium -98.9%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Melon
Melon
4
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2286.7%
Contains more Vitamin B2Vitamin B2 +1277.4%
Contains more Vitamin B3Vitamin B3 +1272.8%
Contains more Vitamin B5Vitamin B5 +640.5%
Contains more Vitamin B6Vitamin B6 +60.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +1353.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Melon DV% diff.
Polyunsaturated fat 9.166g 0.039g 61%
Phosphorus 382mg 5mg 54%
Manganese 1.083mg 0.035mg 46%
Selenium 24.3µg 0.4µg 43%
Fats 25g 0.1g 38%
Sodium 839mg 9mg 36%
Vitamin B2 0.427mg 0.031mg 30%
Vitamin B1 0.358mg 0.015mg 29%
Iron 2.62mg 0.34mg 29%
Monounsaturated fat 10.351g 0.002g 26%
Calories 497kcal 28kcal 23%
Vitamin C 1.5mg 21.8mg 23%
Saturated fat 4.129g 0.025g 19%
Calcium 204mg 11mg 19%
Vitamin B3 3.185mg 0.232mg 18%
Carbs 58.2g 6.58g 17%
Protein 9.8g 1.11g 17%
Folate 64µg 8µg 14%
Copper 0.16mg 0.06mg 11%
Vitamin B5 0.622mg 0.084mg 11%
Magnesium 54mg 11mg 10%
Fiber 3.1g 0.9g 9%
Vitamin B6 0.261mg 0.163mg 8%
Zinc 0.87mg 0.07mg 7%
Vitamin B12 0.12µg 0µg 5%
Potassium 306mg 182mg 4%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin K 2.5µg 2%
Choline 7.6mg 1%
Net carbs 55.1g 5.68g N/A
Sugar 5.69g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.344mg 0%
Methionine 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Melon
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more ProteinProtein +782.9%
Contains more FatsFats +24900%
Contains more CarbsCarbs +784.5%
Contains more OtherOther +955.6%
Contains more WaterWater +2770.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Melon
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +517450%
Contains more Poly. FatPolyunsaturated fat +23402.6%
Contains less Sat. FatSaturated fat -99.4%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients
  2. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.