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  6. Horned melon vs. Fruit salad

Horned melon vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between Horned melon and Fruit salad

  • Fruit salad contains less Iron, and Magnesium than Horned melon.
  • Daily need coverage for Iron from Horned melon is 11% higher.
  • Fruit salad has 5 times less Magnesium than Horned melon. Horned melon has 40mg of Magnesium, while Fruit salad has 8mg.

Food types used in this article are Horned melon (Kiwano) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Horned melon vs Fruit salad 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.
Horned melon
Horned melon
7
:
2
Fruit salad
Fruit salad
Contains more Calcium +18.2%
Contains more Iron +352%
Contains more Magnesium +400%
Contains more Phosphorus +164.3%
Contains less Sodium -60%
Contains more Zinc +242.9%
Contains more Copper +150%
Contains more Manganese +287.2%
Equal in Potassium - 116
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +18.2%
Contains more Iron +352%
Contains more Magnesium +400%
Contains more Phosphorus +164.3%
Contains less Sodium -60%
Contains more Zinc +242.9%
Contains more Copper +150%
Contains more Manganese +287.2%
Equal in Potassium - 116

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.
Horned melon
Horned melon
6
:
3
Fruit salad
Fruit salad
Contains more Vitamin C +60.6%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +308.2%
Equal in Vitamin B2 - 0.014
Equal in Folate - 3
Horned melon
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +60.6%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +308.2%
Equal in Vitamin B2 - 0.014
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Horned melon
Horned melon
4
:
1
Fruit salad
Fruit salad
Contains more Protein +249%
Contains more Fats +4100%
Contains more Other +65.4%
Contains more Carbs +72.6%
Equal in Water - 86.15
Horned melon
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +249%
Contains more Fats +4100%
Contains more Other +65.4%
Contains more Carbs +72.6%
Equal in Water - 86.15

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 Fruit salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Horned melon Fruit salad Opinion
Net carbs 7.56g 12.05g Fruit salad
Protein 1.78g 0.51g Horned melon
Fats 1.26g 0.03g Horned melon
Carbs 7.56g 13.05g Fruit salad
Calories 44kcal 50kcal Fruit salad
Fiber 1g Fruit salad
Calcium 13mg 11mg Horned melon
Iron 1.13mg 0.25mg Horned melon
Magnesium 40mg 8mg Horned melon
Phosphorus 37mg 14mg Horned melon
Potassium 123mg 116mg Horned melon
Sodium 2mg 5mg Horned melon
Zinc 0.48mg 0.14mg Horned melon
Copper 0.02mg 0.05mg Fruit salad
Manganese 0.039mg 0.151mg Fruit salad
Vitamin A 147IU 600IU Fruit salad
Vitamin A RAE 7µg 30µg Fruit salad
Vitamin C 5.3mg 3.3mg Horned melon
Vitamin B1 0.025mg 0.011mg Horned melon
Vitamin B2 0.015mg 0.014mg Horned melon
Vitamin B3 0.565mg 0.356mg Horned melon
Vitamin B5 0.183mg 0.053mg Horned melon
Vitamin B6 0.063mg 0.027mg Horned melon
Folate 3µg 3µg
Saturated Fat 0.004g Horned melon
Monounsaturated Fat 0.005g Fruit salad
Polyunsaturated fat 0.011g Fruit salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
13%
Horned melon
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 3mg)
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 - 0.004g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.