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Melon vs. Romano cheese — In-Depth Nutrition Comparison

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Differences between melon and romano cheese

  • Melon has more vitamin C, while romano cheese has more phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc.
  • Romano cheese's daily need coverage for phosphorus is 108% higher.
  • The amount of sodium in melon is lower.
  • Romano cheese has a lower glycemic index. The glycemic index of romano cheese is 27, while the glycemic index of melon is 62.

The food types used in this comparison are Melons, casaba, raw and Cheese, romano.

Infographic

Melon vs Romano cheese 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.
Melon
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +111.6%
Contains more CopperCopper +100%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +75%
Contains more MagnesiumMagnesium +272.7%
Contains more CalciumCalcium +9572.7%
Contains more IronIron +126.5%
Contains more ZincZinc +3585.7%
Contains more PhosphorusPhosphorus +15100%
Contains more SeleniumSelenium +3525%

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
5
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%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +201.3%
Contains more Vitamin B6Vitamin B6 +91.8%
Contains more Vitamin KVitamin K +13.6%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +1093.5%
Contains more Vitamin B5Vitamin B5 +404.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +102.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +81.3%
Contains more WaterWater +197.2%
Contains more ProteinProtein +2764.9%
Contains more FatsFats +26840%
Contains more OtherOther +1766.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +391800%
Contains more Poly. FatPolyunsaturated fat +1420.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Romano cheese
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Melon Romano cheese DV% diff.
Phosphorus 5mg 760mg 108%
Calcium 11mg 1064mg 105%
Saturated fat 0.025g 17.115g 78%
Sodium 9mg 1433mg 62%
Protein 1.11g 31.8g 61%
Vitamin B12 0µg 1.12µg 47%
Fats 0.1g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.4µg 14.5µg 26%
Vitamin B2 0.031mg 0.37mg 26%
Vitamin C 21.8mg 0mg 24%
Zinc 0.07mg 2.58mg 23%
Monounsaturated fat 0.002g 7.838g 20%
Calories 28kcal 387kcal 18%
Vitamin A 0µg 96µg 11%
Vitamin B5 0.084mg 0.424mg 7%
Magnesium 11mg 41mg 7%
Vitamin B6 0.163mg 0.085mg 6%
Iron 0.34mg 0.77mg 5%
Polyunsaturated fat 0.039g 0.593g 4%
Fiber 0.9g 0g 4%
Copper 0.06mg 0.03mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Potassium 182mg 86mg 3%
Vitamin B1 0.015mg 0.037mg 2%
Vitamin B3 0.232mg 0.077mg 1%
Manganese 0.035mg 0.02mg 1%
Vitamin E 0.05mg 0.23mg 1%
Choline 7.6mg 15.4mg 1%
Carbs 6.58g 3.63g 1%
Net carbs 5.68g 3.63g N/A
Sugar 5.69g 0.73g N/A
Vitamin K 2.5µg 2.2µg 0%
Folate 8µg 7µg 0%
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Romano cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
11%
Melon
26%
Romano cheese
Minerals Daily Need Coverage Score
7%
Melon
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 4.96g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 104mg)
Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 1424mg)
Which food is lower in Saturated fat?
Melon
Melon is lower in Saturated fat (difference - 17.09g)
Which food is cheaper?
Melon
Melon is cheaper (difference - $4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.