Horned melon vs. Elderberry — In-Depth Nutrition Comparison
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How are Horned melon and Elderberry different?
- Horned melon is higher in Magnesium, however, Elderberry is richer in Vitamin C, Vitamin B6, and Iron.
- Daily need coverage for Vitamin C from Elderberry is 34% higher.
- Horned melon contains 8 times more Magnesium than Elderberry. While Horned melon contains 40mg of Magnesium, Elderberry contains only 5mg.
Horned melon (Kiwano) and Elderberries, raw are the varieties used in this article.
Infographic
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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
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Magnesium
+700%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+336.4%
Contains
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Calcium
+192.3%
Contains
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Iron
+41.6%
Contains
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Potassium
+127.6%
Contains
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Copper
+205%
Equal in Phosphorus - 39
Contains
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Magnesium
+700%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+336.4%
Contains
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Calcium
+192.3%
Contains
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Iron
+41.6%
Contains
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Potassium
+127.6%
Contains
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Copper
+205%
Equal in Phosphorus - 39
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.
:
Contains
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Vitamin B3
+13%
Contains
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Vitamin B5
+30.7%
Contains
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Vitamin A
+308.2%
Contains
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Vitamin C
+579.2%
Contains
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Vitamin B1
+180%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+265.1%
Contains
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Folate
+100%
Contains
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Vitamin B3
+13%
Contains
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Vitamin B5
+30.7%
Contains
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Vitamin A
+308.2%
Contains
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Vitamin C
+579.2%
Contains
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Vitamin B1
+180%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B6
+265.1%
Contains
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Folate
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+169.7%
Contains
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Fats
+152%
Contains
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Water
+11.5%
Contains
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Carbs
+143.4%
Contains
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Other
+48.8%
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+169.7%
Contains
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Fats
+152%
Contains
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Water
+11.5%
Contains
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Carbs
+143.4%
Contains
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Other
+48.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.56g | 11.4g |
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| Protein | 1.78g | 0.66g |
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| Fats | 1.26g | 0.5g |
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| Carbs | 7.56g | 18.4g |
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| Calories | 44kcal | 73kcal |
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| Fiber | 7g |
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| Calcium | 13mg | 38mg |
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| Iron | 1.13mg | 1.6mg |
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| Magnesium | 40mg | 5mg |
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| Phosphorus | 37mg | 39mg |
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| Potassium | 123mg | 280mg |
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| Sodium | 2mg | 6mg |
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| Zinc | 0.48mg | 0.11mg |
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| Copper | 0.02mg | 0.061mg |
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| Manganese | 0.039mg |
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| Selenium | 0.6µg |
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| Vitamin A | 147IU | 600IU |
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| Vitamin A RAE | 7µg | 30µg |
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| Vitamin C | 5.3mg | 36mg |
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| Vitamin B1 | 0.025mg | 0.07mg |
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| Vitamin B2 | 0.015mg | 0.06mg |
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| Vitamin B3 | 0.565mg | 0.5mg |
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| Vitamin B5 | 0.183mg | 0.14mg |
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| Vitamin B6 | 0.063mg | 0.23mg |
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| Folate | 3µg | 6µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
22%
Minerals Daily Need Coverage Score
13%
14%
Comparison summary
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Elderberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)