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  6. Winter melon vs. Cheese sandwich

Winter melon vs. Cheese sandwich — In-Depth Nutrition Comparison

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

  • Winter melon has less phosphorus, manganese, selenium, iron, vitamin B1, vitamin B2, calcium, and vitamin B3 than cheese sandwich.
  • Cheese sandwich's daily need coverage for phosphorus is 52% higher.
  • Winter melon contains less sodium.

We used Waxgourd, (chinese preserving melon), raw and Crackers, wheat, sandwich, with cheese filling types in this comparison.

Infographic

Winter melon vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -86.8%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +973.7%
Contains more PotassiumPotassium +5000%
Contains more IronIron +555%
Contains more CopperCopper +595.7%
Contains more ZincZinc +42.6%
Contains more PhosphorusPhosphorus +1910.5%
Contains more ManganeseManganese +1767.2%
Contains more SeleniumSelenium +12050%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +795%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +696.3%
Contains more Vitamin B5Vitamin B5 +367.7%
Contains more Vitamin B6Vitamin B6 +645.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1180%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winter melon Cheese sandwich DV% diff.
Polyunsaturated fat 0.087g 9.166g 61%
Phosphorus 19mg 382mg 52%
Manganese 0.058mg 1.083mg 45%
Selenium 0.2µg 24.3µg 44%
Fats 0.2g 25g 38%
Sodium 111mg 839mg 32%
Iron 0.4mg 2.62mg 28%
Vitamin B1 0.04mg 0.358mg 27%
Monounsaturated fat 0.037g 10.351g 26%
Vitamin B2 0.11mg 0.427mg 24%
Calories 13kcal 497kcal 24%
Protein 0.4g 9.8g 19%
Calcium 19mg 204mg 19%
Saturated fat 0.016g 4.129g 19%
Carbs 3g 58.2g 18%
Vitamin B3 0.4mg 3.185mg 17%
Vitamin B6 0.035mg 0.261mg 17%
Copper 0.023mg 0.16mg 15%
Folate 5µg 64µg 15%
Vitamin C 13mg 1.5mg 13%
Magnesium 10mg 54mg 10%
Vitamin B5 0.133mg 0.622mg 10%
Potassium 6mg 306mg 9%
Vitamin B12 0µg 0.12µg 5%
Zinc 0.61mg 0.87mg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Fiber 2.9g 3.1g 1%
Net carbs 0.1g 55.1g N/A
Tryptophan 0.002mg 0.13mg 0%
Threonine 0.298mg 0%
Isoleucine 0.383mg 0%
Leucine 0.698mg 0%
Lysine 0.009mg 0.344mg 0%
Methionine 0.003mg 0.167mg 0%
Phenylalanine 0.472mg 0%
Valine 0.438mg 0%
Histidine 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2903.1%
Contains more ProteinProtein +2350%
Contains more FatsFats +12400%
Contains more CarbsCarbs +1840%
Contains more OtherOther +1166.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +27875.7%
Contains more Poly. FatPolyunsaturated fat +10435.6%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.