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Melon vs. Cheese sandwich — In-Depth Nutrition Comparison

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What are the main differences between melon and cheese sandwich?

  • Melon is richer in vitamin C, yet cheese sandwich is richer in phosphorus, manganese, selenium, vitamin B2, vitamin B1, iron, and calcium.
  • Cheese sandwich's daily need coverage for phosphorus is 54% higher.
  • Melon has 15 times more vitamin C than cheese sandwich. Melon has 21.8mg of vitamin C, while cheese sandwich has 1.5mg.
  • Melon contains less sodium.

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

Infographic

Melon vs Cheese sandwich 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
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%
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%
Contains less SodiumSodium -98.9%
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%

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
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%
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%
Contains more Vitamin CVitamin C +1353.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Melon Cheese sandwich DV% diff.
Polyunsaturated fat 0.039g 9.166g 61%
Phosphorus 5mg 382mg 54%
Manganese 0.035mg 1.083mg 46%
Selenium 0.4µg 24.3µg 43%
Fats 0.1g 25g 38%
Sodium 9mg 839mg 36%
Vitamin B2 0.031mg 0.427mg 30%
Vitamin B1 0.015mg 0.358mg 29%
Iron 0.34mg 2.62mg 29%
Monounsaturated fat 0.002g 10.351g 26%
Calories 28kcal 497kcal 23%
Vitamin C 21.8mg 1.5mg 23%
Saturated fat 0.025g 4.129g 19%
Calcium 11mg 204mg 19%
Vitamin B3 0.232mg 3.185mg 18%
Carbs 6.58g 58.2g 17%
Protein 1.11g 9.8g 17%
Folate 8µg 64µg 14%
Copper 0.06mg 0.16mg 11%
Vitamin B5 0.084mg 0.622mg 11%
Magnesium 11mg 54mg 10%
Fiber 0.9g 3.1g 9%
Vitamin B6 0.163mg 0.261mg 8%
Zinc 0.07mg 0.87mg 7%
Vitamin B12 0µg 0.12µg 5%
Potassium 182mg 306mg 4%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin K 2.5µg 2%
Choline 7.6mg 1%
Net carbs 5.68g 55.1g 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
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2770.3%
Contains more ProteinProtein +782.9%
Contains more FatsFats +24900%
Contains more CarbsCarbs +784.5%
Contains more OtherOther +955.6%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +517450%
Contains more Poly. FatPolyunsaturated fat +23402.6%

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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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.