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  6. Winter melon vs. Fontina

Winter melon vs. Fontina — In-Depth Nutrition Comparison

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Summary of differences between winter melon and fontina

  • Winter melon has more vitamin C, while fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, and vitamin A.
  • Fontina covers your daily need for saturated fat, 96% more than winter melon.
  • The amount of sodium in winter melon is lower.

These are the specific foods used in this comparison Waxgourd, (chinese preserving melon), raw and Cheese, fontina.

Infographic

Winter melon vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more IronIron +73.9%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +314.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +2794.7%
Contains more PotassiumPotassium +966.7%
Contains more ZincZinc +473.8%
Contains more PhosphorusPhosphorus +1721.1%
Contains more SeleniumSelenium +7150%
~equal in Copper ~0.025mg

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%
Fontina
Fontina
10
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B5Vitamin B5 +222.6%
Contains more Vitamin B6Vitamin B6 +137.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%

All nutrients comparison - raw data values

Nutrient Winter melon Fontina DV% diff.
Saturated fat 0.016g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 19mg 550mg 53%
Protein 0.4g 25.6g 50%
Fats 0.2g 31.14g 48%
Phosphorus 19mg 346mg 47%
Cholesterol 0mg 116mg 39%
Sodium 111mg 800mg 30%
Vitamin A 0µg 261µg 29%
Selenium 0.2µg 14.5µg 26%
Zinc 0.61mg 3.5mg 26%
Monounsaturated fat 0.037g 8.687g 22%
Calories 13kcal 389kcal 19%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Polyunsaturated fat 0.087g 1.654g 10%
Vitamin B2 0.11mg 0.204mg 7%
Vitamin B5 0.133mg 0.429mg 6%
Vitamin B6 0.035mg 0.083mg 4%
Choline 15.4mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Manganese 0.058mg 0.014mg 2%
Vitamin B1 0.04mg 0.021mg 2%
Vitamin E 0.27mg 2%
Vitamin B3 0.4mg 0.15mg 2%
Potassium 6mg 64mg 2%
Iron 0.4mg 0.23mg 2%
Vitamin K 2.6µg 2%
Magnesium 10mg 14mg 1%
Net carbs 0.1g 1.55g N/A
Carbs 3g 1.55g 0%
Sugar 1.55g N/A
Copper 0.023mg 0.025mg 0%
Folate 5µg 6µg 0%
Tryptophan 0.002mg 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 0.009mg 2.328mg 0%
Methionine 0.003mg 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +93.5%
Contains more WaterWater +153.4%
Contains more ProteinProtein +6300%
Contains more FatsFats +15470%
Contains more OtherOther +1163.3%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +23378.4%
Contains more Poly. FatPolyunsaturated fat +1801.1%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.