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Melon vs. Cheese — In-Depth Nutrition Comparison

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Important differences between melon and cheese

  • 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 sodium.
  • Melon has a higher glycemic index than cheese.

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

Infographic

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

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.
Melon
Melon
3
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%
Cheese
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +293.2%
Contains more Vitamin B6Vitamin B6 +147%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1320%
Contains more Vitamin DVitamin D +∞%
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 CholineCholine +117.1%
~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient Melon Cheese DV% diff.
Saturated fat 0.025g 18.867g 86%
Calcium 11mg 710mg 70%
Phosphorus 5mg 455mg 64%
Fats 0.1g 33.31g 51%
Selenium 0.4µg 28.5µg 51%
Vitamin B12 0µg 1.1µg 46%
Protein 1.11g 22.87g 44%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Zinc 0.07mg 3.64mg 32%
Vitamin B2 0.031mg 0.428mg 31%
Sodium 9mg 653mg 28%
Vitamin C 21.8mg 0mg 24%
Monounsaturated fat 0.002g 9.246g 23%
Calories 28kcal 404kcal 19%
Polyunsaturated fat 0.039g 1.421g 9%
Vitamin B6 0.163mg 0.066mg 7%
Vitamin B5 0.084mg 0.41mg 7%
Folate 8µg 27µg 5%
Vitamin E 0.05mg 0.71mg 4%
Fiber 0.9g 0g 4%
Magnesium 11mg 27mg 4%
Copper 0.06mg 0.03mg 3%
Iron 0.34mg 0.14mg 3%
Vitamin D 0µg 0.6µg 3%
Potassium 182mg 76mg 3%
Vitamin D 0IU 24IU 3%
Choline 7.6mg 16.5mg 2%
Vitamin B3 0.232mg 0.059mg 1%
Vitamin B1 0.015mg 0.029mg 1%
Carbs 6.58g 3.09g 1%
Net carbs 5.68g 3.09g N/A
Sugar 5.69g 0.48g N/A
Manganese 0.035mg 0.027mg 0%
Vitamin K 2.5µg 2.4µg 0%
Trans fat 0g 0.917g 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 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +112.9%
Contains more WaterWater +148.1%
Contains more ProteinProtein +1960.4%
Contains more FatsFats +33210%
Contains more OtherOther +930.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +462200%
Contains more Poly. FatPolyunsaturated fat +3543.6%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.