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  6. Winter melon vs. American cheese

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

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What are the main differences between winter melon and American cheese?

  • Winter melon is richer in vitamin C, yet American cheese is richer in calcium, phosphorus, vitamin B12, selenium, vitamin A, and zinc.
  • American cheese's daily need coverage for calcium is 103% higher.
  • Winter melon contains less sodium.

We used Waxgourd, (chinese preserving melon), raw and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Winter melon vs American 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% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +41.5%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +2100%
Contains more IronIron +57.5%
Contains more CopperCopper +100%
Contains more ZincZinc +308.2%
Contains more PhosphorusPhosphorus +3273.7%
Contains more SeleniumSelenium +10000%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +203%
Contains more Vitamin B6Vitamin B6 +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Winter melon American cheese DV% diff.
Calcium 19mg 1045mg 103%
Phosphorus 19mg 641mg 89%
Saturated fat 0.016g 18.057g 82%
Sodium 111mg 1671mg 68%
Vitamin B12 0µg 1.5µg 63%
Fats 0.2g 31.79g 49%
Selenium 0.2µg 20.2µg 36%
Protein 0.4g 18.13g 35%
Cholesterol 0mg 100mg 33%
Vitamin A 0µg 250µg 28%
Monounsaturated fat 0.037g 8.236g 20%
Calories 13kcal 371kcal 18%
Zinc 0.61mg 2.49mg 17%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Vitamin B2 0.11mg 0.234mg 10%
Polyunsaturated fat 0.087g 1.286g 8%
Choline 36.2mg 7%
Vitamin B5 0.133mg 0.403mg 5%
Vitamin E 0.8mg 5%
Potassium 6mg 132mg 4%
Magnesium 10mg 26mg 4%
Iron 0.4mg 0.63mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Copper 0.023mg 0.046mg 3%
Vitamin B1 0.04mg 0.015mg 2%
Vitamin B3 0.4mg 0.076mg 2%
Vitamin K 2.6µg 2%
Vitamin B6 0.035mg 0.054mg 1%
Folate 5µg 8µg 1%
Manganese 0.058mg 0.041mg 1%
Carbs 3g 3.7g 0%
Net carbs 0.1g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.002mg 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 0.009mg 1.516mg 0%
Methionine 0.003mg 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +142.6%
Contains more ProteinProtein +4432.5%
Contains more FatsFats +15795%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +2156.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +22159.5%
Contains more Poly. FatPolyunsaturated fat +1378.2%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.