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  6. Cheese vs. Horned melon

Cheese vs. Horned melon — In-Depth Nutrition Comparison

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Significant differences between cheese and horned melon

  • Cheese has more calcium, phosphorus, vitamin B2, zinc, vitamin A, and folate; however, horned melon is richer in iron and vitamin C.
  • Cheese covers your daily calcium needs 70% more than horned melon.
  • Horned melon has 327 times less sodium than cheese. Cheese has 653mg of sodium, while horned melon has 2mg.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Horned melon (Kiwano).

Infographic

Cheese vs Horned 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +5361.5%
Contains more CopperCopper +50%
Contains more ZincZinc +658.3%
Contains more PhosphorusPhosphorus +1129.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +48.1%
Contains more PotassiumPotassium +61.8%
Contains more IronIron +707.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +44.4%

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.
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +4614.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +16%
Contains more Vitamin B2Vitamin B2 +2753.3%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +857.6%
~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient Cheese Horned melon DV% diff.
Saturated fat 18.867g 86%
Calcium 710mg 13mg 70%
Phosphorus 455mg 37mg 60%
Selenium 28.5µg 52%
Fats 33.31g 1.26g 49%
Vitamin B12 1.1µg 46%
Protein 22.87g 1.78g 42%
Vitamin A 330µg 7µg 36%
Cholesterol 99mg 33%
Vitamin B2 0.428mg 0.015mg 32%
Zinc 3.64mg 0.48mg 29%
Sodium 653mg 2mg 28%
Monounsaturated fat 9.246g 23%
Calories 404kcal 44kcal 18%
Iron 0.14mg 1.13mg 12%
Polyunsaturated fat 1.421g 9%
Vitamin C 0mg 5.3mg 6%
Folate 27µg 3µg 6%
Vitamin B5 0.41mg 0.183mg 5%
Vitamin E 0.71mg 5%
Choline 16.5mg 3%
Vitamin B3 0.059mg 0.565mg 3%
Vitamin D 0.6µg 3%
Magnesium 27mg 40mg 3%
Vitamin D 24IU 3%
Vitamin K 2.4µg 2%
Manganese 0.027mg 0.039mg 1%
Copper 0.03mg 0.02mg 1%
Potassium 76mg 123mg 1%
Carbs 3.09g 7.56g 1%
Net carbs 3.09g 7.56g N/A
Sugar 0.48g N/A
Vitamin B1 0.029mg 0.025mg 0%
Vitamin B6 0.066mg 0.063mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1184.8%
Contains more FatsFats +2543.7%
Contains more OtherOther +762.8%
Contains more CarbsCarbs +144.7%
Contains more WaterWater +140.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.