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  6. Winter melon vs. Provolone

Winter melon vs. Provolone — In-Depth Nutrition Comparison

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How are winter melon and provolone different?

  • Provolone is higher than winter melon in calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and vitamin B2.
  • Provolone covers your daily need for saturated fat, 85% more than winter melon.
  • Winter melon is lower in sodium.

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

Infographic

Winter melon vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +480%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +3878.9%
Contains more PotassiumPotassium +2200%
Contains more IronIron +30%
Contains more CopperCopper +13%
Contains more ZincZinc +429.5%
Contains more PhosphorusPhosphorus +2510.5%
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Winter melon Provolone DV% diff.
Saturated fat 0.016g 17.078g 78%
Calcium 19mg 756mg 74%
Phosphorus 19mg 496mg 68%
Vitamin B12 0µg 1.46µg 61%
Protein 0.4g 25.58g 50%
Fats 0.2g 26.62g 41%
Sodium 111mg 876mg 33%
Selenium 0.2µg 14.5µg 26%
Vitamin A 0µg 236µg 26%
Zinc 0.61mg 3.23mg 24%
Cholesterol 0mg 69mg 23%
Monounsaturated fat 0.037g 7.393g 18%
Calories 13kcal 351kcal 17%
Vitamin B2 0.11mg 0.321mg 16%
Vitamin C 13mg 0mg 14%
Fiber 2.9g 0g 12%
Vitamin B5 0.133mg 0.476mg 7%
Polyunsaturated fat 0.087g 0.769g 5%
Potassium 6mg 138mg 4%
Magnesium 10mg 28mg 4%
Vitamin B6 0.035mg 0.073mg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B1 0.04mg 0.019mg 2%
Manganese 0.058mg 0.01mg 2%
Vitamin B3 0.4mg 0.156mg 2%
Vitamin E 0.23mg 2%
Iron 0.4mg 0.52mg 2%
Vitamin K 2.2µg 2%
Folate 5µg 10µg 1%
Carbs 3g 2.14g 0%
Net carbs 0.1g 2.14g N/A
Sugar 0.56g N/A
Copper 0.023mg 0.026mg 0%
Tryptophan 0.002mg 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 0.009mg 2.646mg 0%
Methionine 0.003mg 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 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% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +40.2%
Contains more WaterWater +134.7%
Contains more ProteinProtein +6295%
Contains more FatsFats +13210%
Contains more OtherOther +1470%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +19881.1%
Contains more Poly. FatPolyunsaturated fat +783.9%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.