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Melon vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between melon and Swiss cheese

  • Melon has more vitamin C, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than melon.
  • The amount of saturated fat in melon is lower.
  • Swiss cheese has a lower glycemic index. The glycemic index of Swiss cheese is 27, while the glycemic index of melon is 62.

These are the specific foods used in this comparison Melons, casaba, raw and Cheese, swiss.

Infographic

Melon vs Swiss 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +161.5%
Contains more CopperCopper +27.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +34.6%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +7990.9%
Contains more ZincZinc +6142.9%
Contains more PhosphorusPhosphorus +11380%
Contains more SeleniumSelenium +7400%

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
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B6Vitamin B6 +129.6%
Contains more Vitamin KVitamin K +78.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +874.2%
Contains more Vitamin B5Vitamin B5 +320.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +103.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Melon Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 11mg 890mg 88%
Saturated fat 0.025g 18.227g 83%
Phosphorus 5mg 574mg 81%
Selenium 0.4µg 30µg 54%
Protein 1.11g 26.96g 52%
Fats 0.1g 30.99g 48%
Zinc 0.07mg 4.37mg 39%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Vitamin C 21.8mg 0mg 24%
Vitamin B2 0.031mg 0.302mg 21%
Monounsaturated fat 0.002g 8.046g 20%
Calories 28kcal 393kcal 18%
Polyunsaturated fat 0.039g 1.341g 9%
Sodium 9mg 187mg 8%
Vitamin B6 0.163mg 0.071mg 7%
Magnesium 11mg 33mg 5%
Vitamin B5 0.084mg 0.353mg 5%
Vitamin E 0.05mg 0.6mg 4%
Fiber 0.9g 0g 4%
Iron 0.34mg 0.13mg 3%
Potassium 182mg 72mg 3%
Carbs 6.58g 1.44g 2%
Copper 0.06mg 0.047mg 1%
Choline 7.6mg 15.5mg 1%
Vitamin B3 0.232mg 0.064mg 1%
Vitamin K 2.5µg 1.4µg 1%
Folate 8µg 10µg 1%
Net carbs 5.68g 1.44g N/A
Sugar 5.69g 0g N/A
Manganese 0.035mg 0.026mg 0%
Vitamin B1 0.015mg 0.011mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +356.9%
Contains more WaterWater +144.1%
Contains more ProteinProtein +2328.8%
Contains more FatsFats +30890%
Contains more OtherOther +727.8%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +402200%
Contains more Poly. FatPolyunsaturated fat +3338.5%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.