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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.
Winter melon
Winter melon
2
:
8
Feta
Feta
Contains less Sodium -87.9%
Contains more Manganese +107.1%
Contains more Calcium +2494.7%
Contains more Iron +62.5%
Contains more Magnesium +90%
Contains more Phosphorus +1673.7%
Contains more Potassium +933.3%
Contains more Zinc +372.1%
Contains more Copper +39.1%
Contains more Selenium +7400%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains less Sodium -87.9%
Contains more Manganese +107.1%
Contains more Calcium +2494.7%
Contains more Iron +62.5%
Contains more Magnesium +90%
Contains more Phosphorus +1673.7%
Contains more Potassium +933.3%
Contains more Zinc +372.1%
Contains more Copper +39.1%
Contains more Selenium +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.
Winter melon
Winter melon
1
:
11
Feta
Feta
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +667.3%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +627.1%
Contains more Vitamin B6 +1111.4%
Contains more Folate +540%
Contains more Vitamin B12 +∞%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +285%
Contains more Vitamin B2 +667.3%
Contains more Vitamin B3 +147.8%
Contains more Vitamin B5 +627.1%
Contains more Vitamin B6 +1111.4%
Contains more Folate +540%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter melon
Winter melon
1
:
4
Feta
Feta
Contains more Water +74%
Contains more Protein +3452.5%
Contains more Fats +10540%
Contains more Carbs +36.3%
Contains more Other +1633.3%
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Feta
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 Water +74%
Contains more Protein +3452.5%
Contains more Fats +10540%
Contains more Carbs +36.3%
Contains more Other +1633.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter melon
Winter melon
1
:
2
Feta
Feta
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +12394.6%
Contains more Polyunsaturated fat +579.3%
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +12394.6%
Contains more Polyunsaturated fat +579.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter melon Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winter melon Feta Opinion
Net carbs 0.1g 4.09g Feta
Protein 0.4g 14.21g Feta
Fats 0.2g 21.28g Feta
Carbs 3g 4.09g Feta
Calories 13kcal 264kcal Feta
Sugar 4.09g Winter melon
Fiber 2.9g 0g Winter melon
Calcium 19mg 493mg Feta
Iron 0.4mg 0.65mg Feta
Magnesium 10mg 19mg Feta
Phosphorus 19mg 337mg Feta
Potassium 6mg 62mg Feta
Sodium 111mg 917mg Winter melon
Zinc 0.61mg 2.88mg Feta
Copper 0.023mg 0.032mg Feta
Manganese 0.058mg 0.028mg Winter melon
Selenium 0.2µg 15µg Feta
Vitamin A 0IU 422IU Feta
Vitamin A RAE 0µg 125µg Feta
Vitamin E 0.18mg Feta
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin C 13mg 0mg Winter melon
Vitamin B1 0.04mg 0.154mg Feta
Vitamin B2 0.11mg 0.844mg Feta
Vitamin B3 0.4mg 0.991mg Feta
Vitamin B5 0.133mg 0.967mg Feta
Vitamin B6 0.035mg 0.424mg Feta
Folate 5µg 32µg Feta
Vitamin B12 0µg 1.69µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.002mg 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 0.009mg 1.219mg Feta
Methionine 0.003mg 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 0mg 89mg Winter melon
Saturated Fat 0.016g 14.946g Winter melon
Monounsaturated Fat 0.037g 4.623g Feta
Polyunsaturated fat 0.087g 0.591g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
9%
Winter melon
57%
Feta
Minerals Daily Need Coverage Score
8%
Winter melon
63%
Feta

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 806mg)
Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 14.93g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 27)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $2.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins

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.