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Monterey Jack vs. Winter melon — In-Depth Nutrition Comparison

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How are Monterey Jack and Winter melon different?

  • Monterey Jack is higher than Winter melon in Calcium, Phosphorus, Vitamin B12, Selenium, Vitamin A RAE, Zinc, and Vitamin B2.
  • Monterey Jack covers your daily need of Saturated Fat 95% more than Winter melon.
  • Winter melon is lower in Cholesterol.

Cheese, monterey and Waxgourd, (chinese preserving melon), raw types were used in this article.

Infographic

Monterey Jack vs Winter melon 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.
Contains more Calcium +3826.3%
Contains more Iron +80%
Contains more Magnesium +170%
Contains more Phosphorus +2236.8%
Contains more Potassium +1250%
Contains more Zinc +391.8%
Contains more Copper +39.1%
Contains more Selenium +7150%
Contains less Sodium -81.5%
Contains more Manganese +427.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 224% 27% 20% 191% 8% 79% 82% 11% 2% 80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +3826.3%
Contains more Iron +80%
Contains more Magnesium +170%
Contains more Phosphorus +2236.8%
Contains more Potassium +1250%
Contains more Zinc +391.8%
Contains more Copper +39.1%
Contains more Selenium +7150%
Contains less Sodium -81.5%
Contains more Manganese +427.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +260%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B3 +330.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 6% 18% 0% 4% 90% 2% 13% 19% 14% 104% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +254.5%
Contains more Vitamin B5 +57.9%
Contains more Vitamin B6 +125.7%
Contains more Folate +260%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B3 +330.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +6020%
Contains more Fats +15040%
Contains more Other +1083.3%
Contains more Carbs +341.2%
Contains more Water +134.3%
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +6020%
Contains more Fats +15040%
Contains more Other +1083.3%
Contains more Carbs +341.2%
Contains more Water +134.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23551.4%
Contains more Polyunsaturated fat +933.3%
Contains less Saturated Fat -99.9%
66% 30% 3%
Saturated Fat: 19.066 g
Monounsaturated Fat: 8.751 g
Polyunsaturated fat: 0.899 g
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +23551.4%
Contains more Polyunsaturated fat +933.3%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Monterey Jack Winter melon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Monterey Jack Winter melon Opinion
Net carbs 0.68g 0.1g Monterey Jack
Protein 24.48g 0.4g Monterey Jack
Fats 30.28g 0.2g Monterey Jack
Carbs 0.68g 3g Winter melon
Calories 373kcal 13kcal Monterey Jack
Sugar 0.5g Winter melon
Fiber 0g 2.9g Winter melon
Calcium 746mg 19mg Monterey Jack
Iron 0.72mg 0.4mg Monterey Jack
Magnesium 27mg 10mg Monterey Jack
Phosphorus 444mg 19mg Monterey Jack
Potassium 81mg 6mg Monterey Jack
Sodium 600mg 111mg Winter melon
Zinc 3mg 0.61mg Monterey Jack
Copper 0.032mg 0.023mg Monterey Jack
Manganese 0.011mg 0.058mg Winter melon
Selenium 14.5µg 0.2µg Monterey Jack
Vitamin A 769IU 0IU Monterey Jack
Vitamin A RAE 198µg 0µg Monterey Jack
Vitamin E 0.26mg Monterey Jack
Vitamin D 22IU 0IU Monterey Jack
Vitamin D 0.6µg 0µg Monterey Jack
Vitamin C 0mg 13mg Winter melon
Vitamin B1 0.015mg 0.04mg Winter melon
Vitamin B2 0.39mg 0.11mg Monterey Jack
Vitamin B3 0.093mg 0.4mg Winter melon
Vitamin B5 0.21mg 0.133mg Monterey Jack
Vitamin B6 0.079mg 0.035mg Monterey Jack
Folate 18µg 5µg Monterey Jack
Vitamin B12 0.83µg 0µg Monterey Jack
Vitamin K 2.5µg Monterey Jack
Tryptophan 0.315mg 0.002mg Monterey Jack
Threonine 0.871mg Monterey Jack
Isoleucine 1.519mg Monterey Jack
Leucine 2.344mg Monterey Jack
Lysine 2.037mg 0.009mg Monterey Jack
Methionine 0.641mg 0.003mg Monterey Jack
Phenylalanine 1.289mg Monterey Jack
Valine 1.635mg Monterey Jack
Histidine 0.859mg Monterey Jack
Cholesterol 89mg 0mg Winter melon
Saturated Fat 19.066g 0.016g Winter melon
Monounsaturated Fat 8.751g 0.037g Monterey Jack
Polyunsaturated fat 0.899g 0.087g Monterey Jack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monterey Jack Winter melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
27%
Monterey Jack
9%
Winter melon
Minerals Daily Need Coverage Score
72%
Monterey Jack
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 489mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 19.05g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $4)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/nutrients
  2. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.