Winter melon vs. Cottage cheese — In-Depth Nutrition Comparison
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A recap on differences between winter melon and cottage cheese
- Winter melon has more vitamin C and fiber; however, cottage cheese is higher in phosphorus, vitamin B12, selenium, vitamin B5, and calcium.
- Cottage cheese covers your daily phosphorus needs 20% more than winter melon.
- Winter melon has less sodium.
Food varieties used in this article are Waxgourd, (chinese preserving melon), raw and Cheese, cottage, creamed, large or small curd.
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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 MagnesiumMagnesium | +25% |
| Contains more IronIron | +471.4% |
| Contains more ZincZinc | +52.5% |
| Contains less SodiumSodium | -69.5% |
| Contains more ManganeseManganese | +2800% |
| Contains more CalciumCalcium | +336.8% |
| Contains more PotassiumPotassium | +1633.3% |
| Contains more CopperCopper | +26.1% |
| Contains more PhosphorusPhosphorus | +736.8% |
| Contains more SeleniumSelenium | +4750% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B3Vitamin B3 | +304% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +48.2% |
| Contains more Vitamin B5Vitamin B5 | +318.8% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +140% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more WaterWater | +20.4% |
| Contains more ProteinProtein | +2680% |
| Contains more FatsFats | +2050% |
| Contains more CarbsCarbs | +12.7% |
| Contains more OtherOther | +370% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +2002.7% |
| Contains more Poly. FatPolyunsaturated fat | +41.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Protein | 0.4g | 11.12g | 21% |
| Phosphorus | 19mg | 159mg | 20% |
| Vitamin B12 | 0µg | 0.43µg | 18% |
| Selenium | 0.2µg | 9.7µg | 17% |
| Vitamin C | 13mg | 0mg | 14% |
| Fiber | 2.9g | 0g | 12% |
| Sodium | 111mg | 364mg | 11% |
| Vitamin B5 | 0.133mg | 0.557mg | 8% |
| Saturated fat | 0.016g | 1.718g | 8% |
| Fats | 0.2g | 4.3g | 6% |
| Cholesterol | 0mg | 17mg | 6% |
| Calcium | 19mg | 83mg | 6% |
| Vitamin B2 | 0.11mg | 0.163mg | 4% |
| Vitamin A | 0µg | 37µg | 4% |
| Calories | 13kcal | 98kcal | 4% |
| Iron | 0.4mg | 0.07mg | 4% |
| Choline | 18.4mg | 3% | |
| Potassium | 6mg | 104mg | 3% |
| Vitamin B3 | 0.4mg | 0.099mg | 2% |
| Folate | 5µg | 12µg | 2% |
| Monounsaturated fat | 0.037g | 0.778g | 2% |
| Manganese | 0.058mg | 0.002mg | 2% |
| Zinc | 0.61mg | 0.4mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Copper | 0.023mg | 0.029mg | 1% |
| Vitamin B6 | 0.035mg | 0.046mg | 1% |
| Vitamin B1 | 0.04mg | 0.027mg | 1% |
| Carbs | 3g | 3.38g | 0% |
| Net carbs | 0.1g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Magnesium | 10mg | 8mg | 0% |
| Sugar | 2.67g | N/A | |
| Polyunsaturated fat | 0.087g | 0.123g | 0% |
| Tryptophan | 0.002mg | 0.147mg | 0% |
| Threonine | 0.5mg | 0% | |
| Isoleucine | 0.591mg | 0% | |
| Leucine | 1.116mg | 0% | |
| Lysine | 0.009mg | 0.934mg | 0% |
| Methionine | 0.003mg | 0.269mg | 0% |
| Phenylalanine | 0.577mg | 0% | |
| Valine | 0.748mg | 0% | |
| Histidine | 0.326mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
14%
Minerals Daily Need Coverage Score
8%
23%
Comparison summary
Which food is lower in Cholesterol?
Winter melon is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Winter melon is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Winter melon contains less Sodium (difference - 253mg)
Which food is lower in Saturated fat?
Winter melon is lower in Saturated fat (difference - 1.702g)
Which food is lower in glycemic index?
Winter melon is lower in glycemic index (difference - 10)
Which food is cheaper?
Winter melon is cheaper (difference - $2)
Which food is richer in vitamins?
Cottage cheese is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.