Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Winter melon
  5. Compare
  6. Winter melon vs. Monterey Jack

Winter melon vs. Monterey Jack — In-Depth Nutrition Comparison

Compare

How are winter melon and monterey Jack different?

  • Monterey Jack is higher than winter melon in calcium, phosphorus, vitamin B12, selenium, zinc, vitamin B2, and vitamin A.
  • Monterey Jack covers your daily need for saturated fat, 95% more than winter melon.
  • Winter melon is lower in sodium.

Waxgourd, (chinese preserving melon), raw and Cheese, monterey types were used in this article.

Infographic

Winter melon vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +427.3%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +3826.3%
Contains more PotassiumPotassium +1250%
Contains more IronIron +80%
Contains more CopperCopper +39.1%
Contains more ZincZinc +391.8%
Contains more PhosphorusPhosphorus +2236.8%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +125.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +260%

All nutrients comparison - raw data values

Nutrient Winter melon Monterey Jack DV% diff.
Saturated fat 0.016g 19.066g 87%
Calcium 19mg 746mg 73%
Phosphorus 19mg 444mg 61%
Protein 0.4g 24.48g 48%
Fats 0.2g 30.28g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Selenium 0.2µg 14.5µg 26%
Zinc 0.61mg 3mg 22%
Monounsaturated fat 0.037g 8.751g 22%
Vitamin B2 0.11mg 0.39mg 22%
Vitamin A 0µg 198µg 22%
Sodium 111mg 600mg 21%
Calories 13kcal 373kcal 18%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Polyunsaturated fat 0.087g 0.899g 5%
Magnesium 10mg 27mg 4%
Iron 0.4mg 0.72mg 4%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.035mg 0.079mg 3%
Folate 5µg 18µg 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B1 0.04mg 0.015mg 2%
Manganese 0.058mg 0.011mg 2%
Vitamin B3 0.4mg 0.093mg 2%
Vitamin B5 0.133mg 0.21mg 2%
Vitamin E 0.26mg 2%
Potassium 6mg 81mg 2%
Vitamin K 2.5µg 2%
Copper 0.023mg 0.032mg 1%
Carbs 3g 0.68g 1%
Net carbs 0.1g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.002mg 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 0.009mg 2.037mg 0%
Methionine 0.003mg 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +341.2%
Contains more WaterWater +134.3%
Contains more ProteinProtein +6020%
Contains more FatsFats +15040%
Contains more OtherOther +1083.3%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +23551.4%
Contains more Poly. FatPolyunsaturated fat +933.3%

People also compare

Winter melon
Winter melon vs Pumpkin
Pumpkin
Winter melon
Winter melon vs Melon
Melon
Winter melon
Winter melon vs Oranges, raw, with peel
Oranges, raw, with peel
Monterey Jack
Monterey Jack vs Gouda cheese
Gouda cheese
Monterey Jack
Monterey Jack vs Brunost
Brunost
Monterey Jack
Monterey Jack vs Limburger
Limburger

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.