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  6. Winter melon vs. Feta

Winter melon vs. Feta — In-Depth Nutrition Comparison

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Important differences between winter melon and feta

  • Winter melon has less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, selenium, and zinc.
  • Feta's daily need coverage for saturated fat is 75% more.
  • Winter melon is lower in sodium.

The food varieties used in the comparison are Waxgourd, (chinese preserving melon), raw and Cheese, feta.

Infographic

Winter melon vs Feta 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%
Feta
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +107.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +2494.7%
Contains more PotassiumPotassium +933.3%
Contains more IronIron +62.5%
Contains more CopperCopper +39.1%
Contains more ZincZinc +372.1%
Contains more PhosphorusPhosphorus +1673.7%
Contains more SeleniumSelenium +7400%

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%
Feta
Feta
12
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +285%
Contains more Vitamin B2Vitamin B2 +667.3%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +627.1%
Contains more Vitamin B6Vitamin B6 +1111.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +540%

All nutrients comparison - raw data values

Nutrient Winter melon Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.016g 14.946g 68%
Vitamin B2 0.11mg 0.844mg 56%
Calcium 19mg 493mg 47%
Phosphorus 19mg 337mg 45%
Sodium 111mg 917mg 35%
Fats 0.2g 21.28g 32%
Cholesterol 0mg 89mg 30%
Vitamin B6 0.035mg 0.424mg 30%
Protein 0.4g 14.21g 28%
Selenium 0.2µg 15µg 27%
Zinc 0.61mg 2.88mg 21%
Vitamin B5 0.133mg 0.967mg 17%
Vitamin C 13mg 0mg 14%
Vitamin A 0µg 125µg 14%
Calories 13kcal 264kcal 13%
Fiber 2.9g 0g 12%
Monounsaturated fat 0.037g 4.623g 11%
Vitamin B1 0.04mg 0.154mg 10%
Folate 5µg 32µg 7%
Vitamin B3 0.4mg 0.991mg 4%
Polyunsaturated fat 0.087g 0.591g 3%
Choline 15.4mg 3%
Iron 0.4mg 0.65mg 3%
Vitamin K 1.8µg 2%
Vitamin D 0µg 0.4µg 2%
Potassium 6mg 62mg 2%
Magnesium 10mg 19mg 2%
Vitamin D 0IU 16IU 2%
Copper 0.023mg 0.032mg 1%
Manganese 0.058mg 0.028mg 1%
Vitamin E 0.18mg 1%
Carbs 3g 4.09g 0%
Net carbs 0.1g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.002mg 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 0.009mg 1.219mg 0%
Methionine 0.003mg 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 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
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more WaterWater +74%
Contains more ProteinProtein +3452.5%
Contains more FatsFats +10540%
Contains more CarbsCarbs +36.3%
Contains more OtherOther +1633.3%

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
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +12394.6%
Contains more Poly. FatPolyunsaturated fat +579.3%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.