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  6. Winter melon vs. Cream cheese

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

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Significant differences between winter melon and cream cheese

  • Winter melon has more vitamin C and fiber; however, cream cheese is richer in vitamin A, selenium, phosphorus, vitamin B2, and vitamin B12.
  • Cream cheese covers your daily saturated fat needs 101% more than winter melon.
  • Winter melon contains less sodium.

Specific food types used in this comparison are Waxgourd, (chinese preserving melon), raw and Cheese, cream.

Infographic

Winter melon vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more IronIron +263.6%
Contains more CopperCopper +27.8%
Contains more ZincZinc +22%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +427.3%
Contains more CalciumCalcium +410.5%
Contains more PotassiumPotassium +2100%
Contains more PhosphorusPhosphorus +463.2%
Contains more SeleniumSelenium +4200%
~equal in Magnesium ~9mg

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +288.7%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +80%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Cream cheese DV% diff.
Saturated fat 0.016g 20.213g 92%
Fats 0.2g 34.44g 53%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Monounsaturated fat 0.037g 8.907g 22%
Calories 13kcal 350kcal 17%
Selenium 0.2µg 8.6µg 15%
Vitamin C 13mg 0mg 14%
Phosphorus 19mg 107mg 13%
Protein 0.4g 6.15g 12%
Fiber 2.9g 0g 12%
Polyunsaturated fat 0.087g 1.483g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.11mg 0.23mg 9%
Sodium 111mg 314mg 9%
Vitamin B5 0.133mg 0.517mg 8%
Calcium 19mg 97mg 8%
Vitamin E 0.86mg 6%
Choline 27.2mg 5%
Iron 0.4mg 0.11mg 4%
Potassium 6mg 132mg 4%
Vitamin B3 0.4mg 0.091mg 2%
Vitamin B6 0.035mg 0.056mg 2%
Manganese 0.058mg 0.011mg 2%
Vitamin K 2.1µg 2%
Folate 5µg 9µg 1%
Carbs 3g 5.52g 1%
Zinc 0.61mg 0.5mg 1%
Vitamin B1 0.04mg 0.023mg 1%
Copper 0.023mg 0.018mg 1%
Net carbs 0.1g 5.52g N/A
Magnesium 10mg 9mg 0%
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.002mg 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.009mg 0.567mg 0%
Methionine 0.003mg 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 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 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more WaterWater +82.6%
Contains more ProteinProtein +1437.5%
Contains more FatsFats +17120%
Contains more CarbsCarbs +84%
Contains more OtherOther +323.3%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +23973%
Contains more Poly. FatPolyunsaturated fat +1604.6%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.