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Cheese vs. Melon — In-Depth Nutrition Comparison

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Important differences between cheese and melon

  • Melon has less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A.
  • Cheese's daily need coverage for saturated fat is 94% more.
  • Melon is lower in cholesterol.
  • Melon has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Melons, casaba, raw.

Infographic

Cheese 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.
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%
Melon
Melon
5
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 +145.5%
Contains more CalciumCalcium +6354.5%
Contains more ZincZinc +5100%
Contains more PhosphorusPhosphorus +9000%
Contains more SeleniumSelenium +7025%
Contains more PotassiumPotassium +139.5%
Contains more IronIron +142.9%
Contains more CopperCopper +100%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +29.6%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Melon
Melon
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 0% 1% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1320%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +1280.6%
Contains more Vitamin B5Vitamin B5 +388.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +293.2%
Contains more Vitamin B6Vitamin B6 +147%
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Cheese Melon DV% diff.
Saturated fat 18.867g 0.025g 86%
Calcium 710mg 11mg 70%
Phosphorus 455mg 5mg 64%
Fats 33.31g 0.1g 51%
Selenium 28.5µg 0.4µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.11g 44%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.07mg 32%
Vitamin B2 0.428mg 0.031mg 31%
Sodium 653mg 9mg 28%
Vitamin C 0mg 21.8mg 24%
Monounsaturated fat 9.246g 0.002g 23%
Calories 404kcal 28kcal 19%
Polyunsaturated fat 1.421g 0.039g 9%
Vitamin B5 0.41mg 0.084mg 7%
Vitamin B6 0.066mg 0.163mg 7%
Folate 27µg 8µg 5%
Magnesium 27mg 11mg 4%
Fiber 0g 0.9g 4%
Vitamin E 0.71mg 0.05mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 182mg 3%
Iron 0.14mg 0.34mg 3%
Copper 0.03mg 0.06mg 3%
Choline 16.5mg 7.6mg 2%
Carbs 3.09g 6.58g 1%
Vitamin B1 0.029mg 0.015mg 1%
Vitamin B3 0.059mg 0.232mg 1%
Protein per 100 calories 5.7g 4g N/A
Calories per 10 g protein 177kcal 252kcal N/A
Weight per 100 calories 25g 357g N/A
Unsaturated / Saturated Fat ratio 0.57 1.6 N/A
Net carbs 3.09g 5.68g N/A
Sugar 0.48g 5.69g N/A
Manganese 0.027mg 0.035mg 0%
Vitamin K 2.4µg 2.5µg 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 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g 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
Melon
Melon
2
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 +1960.4%
Contains more FatsFats +33210%
Contains more OtherOther +930.6%
Contains more CarbsCarbs +112.9%
Contains more WaterWater +148.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +462200%
Contains more Poly. FatPolyunsaturated fat +3543.6%
Contains less Sat. FatSaturated fat -99.9%

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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. 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.