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  6. Watermelon vs. Romano cheese

Watermelon vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between watermelon and romano cheese

  • Watermelon is richer in vitamin C, yet romano cheese is richer in phosphorus, calcium, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for phosphorus for romano cheese is 107% higher.
  • Watermelon contains less saturated fat.
  • Romano cheese has a lower glycemic index than watermelon.

Food types used in this article are Watermelon, raw and Cheese, romano.

Infographic

Watermelon vs Romano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +30.2%
Contains more CopperCopper +40%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +90%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +15100%
Contains more IronIron +220.8%
Contains more ZincZinc +2480%
Contains more PhosphorusPhosphorus +6809.1%
Contains more SeleniumSelenium +3525%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +131.2%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B2Vitamin B2 +1661.9%
Contains more Vitamin B5Vitamin B5 +91.9%
Contains more Vitamin B6Vitamin B6 +88.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +133.3%
Contains more CholineCholine +275.6%

All nutrients comparison - raw data values

Nutrient Watermelon Romano cheese DV% diff.
Phosphorus 11mg 760mg 107%
Calcium 7mg 1064mg 106%
Saturated fat 0.016g 17.115g 78%
Protein 0.61g 31.8g 62%
Sodium 1mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Fats 0.15g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.021mg 0.37mg 27%
Selenium 0.4µg 14.5µg 26%
Zinc 0.1mg 2.58mg 23%
Monounsaturated fat 0.037g 7.838g 20%
Calories 30kcal 387kcal 18%
Vitamin C 8.1mg 0mg 9%
Vitamin A 28µg 96µg 8%
Iron 0.24mg 0.77mg 7%
Magnesium 10mg 41mg 7%
Fructose 3.36g 4%
Polyunsaturated fat 0.05g 0.593g 4%
Vitamin B5 0.221mg 0.424mg 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B6 0.045mg 0.085mg 3%
Choline 4.1mg 15.4mg 2%
Fiber 0.4g 0g 2%
Vitamin K 0.1µg 2.2µg 2%
Folate 3µg 7µg 1%
Potassium 112mg 86mg 1%
Vitamin E 0.05mg 0.23mg 1%
Vitamin B3 0.178mg 0.077mg 1%
Copper 0.042mg 0.03mg 1%
Carbs 7.55g 3.63g 1%
Manganese 0.038mg 0.02mg 1%
Net carbs 7.15g 3.63g N/A
Sugar 6.2g 0.73g N/A
Vitamin B1 0.033mg 0.037mg 0%
Tryptophan 0.007mg 0.429mg 0%
Threonine 0.027mg 1.171mg 0%
Isoleucine 0.019mg 1.685mg 0%
Leucine 0.018mg 3.071mg 0%
Lysine 0.062mg 2.941mg 0%
Methionine 0.006mg 0.852mg 0%
Phenylalanine 0.015mg 1.71mg 0%
Valine 0.016mg 2.183mg 0%
Histidine 0.006mg 1.231mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +108%
Contains more WaterWater +195.9%
Contains more ProteinProtein +5113.1%
Contains more FatsFats +17860%
Contains more OtherOther +2700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +21083.8%
Contains more Poly. FatPolyunsaturated fat +1086%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/nutrients
  2. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.