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  6. Winter melon vs. Romano cheese

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

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Differences between winter melon and romano cheese

  • Winter melon has more vitamin C, while romano cheese has more phosphorus, calcium, vitamin B12, selenium, vitamin B2, and zinc.
  • Romano cheese's daily need coverage for phosphorus is 106% higher.
  • The amount of sodium in winter melon is lower.

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

Infographic

Winter melon 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% 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +190%
Contains more MagnesiumMagnesium +310%
Contains more CalciumCalcium +5500%
Contains more PotassiumPotassium +1333.3%
Contains more IronIron +92.5%
Contains more CopperCopper +30.4%
Contains more ZincZinc +323%
Contains more PhosphorusPhosphorus +3900%
Contains more SeleniumSelenium +7150%

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% 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 +419.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +218.8%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient Winter melon Romano cheese DV% diff.
Phosphorus 19mg 760mg 106%
Calcium 19mg 1064mg 105%
Saturated fat 0.016g 17.115g 78%
Protein 0.4g 31.8g 63%
Sodium 111mg 1433mg 57%
Vitamin B12 0µg 1.12µg 47%
Fats 0.2g 26.94g 41%
Cholesterol 0mg 104mg 35%
Selenium 0.2µg 14.5µg 26%
Monounsaturated fat 0.037g 7.838g 20%
Vitamin B2 0.11mg 0.37mg 20%
Calories 13kcal 387kcal 19%
Zinc 0.61mg 2.58mg 18%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Vitamin A 0µg 96µg 11%
Magnesium 10mg 41mg 7%
Vitamin B5 0.133mg 0.424mg 6%
Iron 0.4mg 0.77mg 5%
Vitamin B6 0.035mg 0.085mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Polyunsaturated fat 0.087g 0.593g 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Manganese 0.058mg 0.02mg 2%
Vitamin B3 0.4mg 0.077mg 2%
Vitamin E 0.23mg 2%
Potassium 6mg 86mg 2%
Copper 0.023mg 0.03mg 1%
Folate 5µg 7µg 1%
Carbs 3g 3.63g 0%
Net carbs 0.1g 3.63g N/A
Sugar 0.73g N/A
Vitamin B1 0.04mg 0.037mg 0%
Tryptophan 0.002mg 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 0.009mg 2.941mg 0%
Methionine 0.003mg 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

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
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 WaterWater +210.9%
Contains more ProteinProtein +7850%
Contains more FatsFats +13370%
Contains more CarbsCarbs +21%
Contains more OtherOther +2140%

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
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 +581.6%

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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. 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.