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Horned melon vs. Plum — In-Depth Nutrition Comparison

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Significant differences between Horned melon and Plum

  • The amount of Iron, and Magnesium in Horned melon is higher than in Plum.
  • Horned melon covers your daily Iron needs 12% more than Plum.
  • Plum has 6 times less Magnesium than Horned melon. Horned melon has 40mg of Magnesium, while Plum has 7mg.

Specific food types used in this comparison are Horned melon (Kiwano) and Plums, raw.

Infographic

Horned melon vs Plum 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.
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%
Contains more Manganese +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%
Contains more Manganese +33.3%

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.
:
9
Plum
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +154.3%
Contains more Fats +350%
Contains more Other +16.2%
Contains more Carbs +51.1%
Equal in Water - 87.23
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +154.3%
Contains more Fats +350%
Contains more Other +16.2%
Contains more Carbs +51.1%
Equal in Water - 87.23

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horned melon Plum Opinion
Net carbs 7.56g 10.02g Plum
Protein 1.78g 0.7g Horned melon
Fats 1.26g 0.28g Horned melon
Carbs 7.56g 11.42g Plum
Calories 44kcal 46kcal Plum
Fructose 3.07g Plum
Sugar 9.92g Horned melon
Fiber 1.4g Plum
Calcium 13mg 6mg Horned melon
Iron 1.13mg 0.17mg Horned melon
Magnesium 40mg 7mg Horned melon
Phosphorus 37mg 16mg Horned melon
Potassium 123mg 157mg Plum
Sodium 2mg 0mg Plum
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.057mg Plum
Manganese 0.039mg 0.052mg Plum
Vitamin A 147IU 345IU Plum
Vitamin A RAE 7µg 17µg Plum
Vitamin E 0.26mg Plum
Vitamin C 5.3mg 9.5mg Plum
Vitamin B1 0.025mg 0.028mg Plum
Vitamin B2 0.015mg 0.026mg Plum
Vitamin B3 0.565mg 0.417mg Horned melon
Vitamin B5 0.183mg 0.135mg Horned melon
Vitamin B6 0.063mg 0.029mg Horned melon
Folate 3µg 5µg Plum
Vitamin K 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g Horned melon
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Plum
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
6%
Horned melon
9%
Plum
Minerals Daily Need Coverage Score
13%
Horned melon
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.9)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 9.92g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.