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  6. Parmesan vs. Winter melon

Parmesan vs. Winter melon — In-Depth Nutrition Comparison

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A recap on the differences between parmesan and winter melon

  • Winter melon has less phosphorus, calcium, selenium, vitamin B12, zinc, vitamin A, and vitamin B2.
  • Parmesan covers your daily phosphorus needs 87% more than winter melon.
  • Winter melon has less cholesterol.

Food varieties used in this article are Cheese, parmesan, grated and Waxgourd, (chinese preserving melon), raw.

Infographic

Parmesan vs Winter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +240%
Contains more CalciumCalcium +4389.5%
Contains more PotassiumPotassium +2900%
Contains more IronIron +22.5%
Contains more CopperCopper +73.9%
Contains more ZincZinc +588.5%
Contains more PhosphorusPhosphorus +3200%
Contains more ManganeseManganese +22.4%
Contains more SeleniumSelenium +17100%
Contains less SodiumSodium -93.8%

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.
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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +225.5%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin B6Vitamin B6 +131.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B3Vitamin B3 +400%

All nutrients comparison - raw data values

Nutrient Parmesan Winter melon DV% diff.
Phosphorus 627mg 19mg 87%
Calcium 853mg 19mg 83%
Sodium 1804mg 111mg 74%
Saturated fat 15.371g 0.016g 70%
Selenium 34.4µg 0.2µg 62%
Vitamin B12 1.4µg 0µg 58%
Protein 28.42g 0.4g 56%
Fats 27.84g 0.2g 43%
Zinc 4.2mg 0.61mg 33%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 0µg 29%
Calories 420kcal 13kcal 20%
Vitamin B2 0.358mg 0.11mg 19%
Monounsaturated fat 7.13g 0.037g 18%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Polyunsaturated fat 1.386g 0.087g 9%
Vitamin B5 0.45mg 0.133mg 6%
Magnesium 34mg 10mg 6%
Potassium 180mg 6mg 5%
Vitamin E 0.53mg 4%
Vitamin B6 0.081mg 0.035mg 4%
Carbs 13.91g 3g 4%
Choline 14.1mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Copper 0.04mg 0.023mg 2%
Vitamin B3 0.08mg 0.4mg 2%
Manganese 0.071mg 0.058mg 1%
Vitamin B1 0.026mg 0.04mg 1%
Iron 0.49mg 0.4mg 1%
Vitamin K 1.7µg 1%
Net carbs 13.91g 0.1g N/A
Sugar 0.07g N/A
Trans fat 0.876g 0g N/A
Folate 6µg 5µg 0%
Tryptophan 0.383mg 0.002mg 0%
Threonine 1.075mg 0%
Isoleucine 1.455mg 0%
Leucine 2.747mg 0%
Lysine 2.201mg 0.009mg 0%
Methionine 0.751mg 0.003mg 0%
Phenylalanine 1.538mg 0%
Valine 1.865mg 0%
Histidine 0.806mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +7005%
Contains more FatsFats +13820%
Contains more CarbsCarbs +363.7%
Contains more OtherOther +2293.3%
Contains more WaterWater +324.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +19170.3%
Contains more Poly. FatPolyunsaturated fat +1493.1%
Contains less Sat. FatSaturated fat -99.9%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.