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  6. Swiss cheese vs. Winter melon

Swiss cheese vs. Winter melon — In-Depth Nutrition Comparison

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Summary of differences between Swiss cheese and winter melon

  • Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and vitamin B2, while winter melon has more vitamin C.
  • Swiss cheese covers your daily need for vitamin B12, 128% more than winter melon.

These are the specific foods used in this comparison Cheese, swiss and Waxgourd, (chinese preserving melon), raw.

Infographic

Swiss cheese 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% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +230%
Contains more CalciumCalcium +4584.2%
Contains more PotassiumPotassium +1100%
Contains more CopperCopper +104.3%
Contains more ZincZinc +616.4%
Contains more PhosphorusPhosphorus +2921.1%
Contains more SeleniumSelenium +14900%
Contains more IronIron +207.7%
Contains less SodiumSodium -40.6%
Contains more ManganeseManganese +123.1%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 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 B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +165.4%
Contains more Vitamin B6Vitamin B6 +102.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B3Vitamin B3 +525%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Winter melon DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 19mg 87%
Saturated fat 18.227g 0.016g 83%
Phosphorus 574mg 19mg 79%
Selenium 30µg 0.2µg 54%
Protein 26.96g 0.4g 53%
Fats 30.99g 0.2g 47%
Zinc 4.37mg 0.61mg 34%
Vitamin A 288µg 0µg 32%
Cholesterol 93mg 0mg 31%
Monounsaturated fat 8.046g 0.037g 20%
Calories 393kcal 13kcal 19%
Vitamin B2 0.302mg 0.11mg 15%
Vitamin C 0mg 13mg 14%
Fiber 0g 2.9g 12%
Polyunsaturated fat 1.341g 0.087g 8%
Magnesium 33mg 10mg 5%
Vitamin E 0.6mg 4%
Vitamin B5 0.353mg 0.133mg 4%
Choline 15.5mg 3%
Vitamin B6 0.071mg 0.035mg 3%
Sodium 187mg 111mg 3%
Copper 0.047mg 0.023mg 3%
Iron 0.13mg 0.4mg 3%
Vitamin B1 0.011mg 0.04mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Potassium 72mg 6mg 2%
Manganese 0.026mg 0.058mg 1%
Vitamin K 1.4µg 1%
Folate 10µg 5µg 1%
Carbs 1.44g 3g 1%
Net carbs 1.44g 0.1g N/A
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.002mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0.009mg 0%
Methionine 0.784mg 0.003mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +6640%
Contains more FatsFats +15395%
Contains more OtherOther +893.3%
Contains more CarbsCarbs +108.3%
Contains more WaterWater +155.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +21645.9%
Contains more Poly. FatPolyunsaturated fat +1441.4%
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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.