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Horned melon vs. Mamey Sapote — In-Depth Nutrition Comparison

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A recap on differences between Horned melon and Mamey Sapote

  • Horned melon has more Magnesium, however, Mamey Sapote is higher in Vitamin B6, Copper, Vitamin C, Potassium, Vitamin B2, Manganese, and Vitamin B3.
  • Mamey Sapote covers your daily Vitamin B6 needs 51% more than Horned melon.
  • Mamey Sapote contains 4 times less Magnesium than Horned melon. Horned melon contains 40mg of Magnesium, while Mamey Sapote contains 11mg.

Food varieties used in this article are Horned melon (Kiwano) and Sapote, mamey, raw.

Infographic

Horned melon vs Mamey Sapote 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 Iron +44.9%
Contains more Magnesium +263.6%
Contains more Phosphorus +42.3%
Contains less Sodium -71.4%
Contains more Zinc +152.6%
Contains more Calcium +38.5%
Contains more Potassium +269.1%
Contains more Copper +965%
Contains more Manganese +423.1%
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 6% 30% 8% 12% 41% 1% 6% 71% 27% 0%
Contains more Iron +44.9%
Contains more Magnesium +263.6%
Contains more Phosphorus +42.3%
Contains less Sodium -71.4%
Contains more Zinc +152.6%
Contains more Calcium +38.5%
Contains more Potassium +269.1%
Contains more Copper +965%
Contains more Manganese +423.1%

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 more Vitamin B1 +92.3%
Contains more Vitamin C +334%
Contains more Vitamin B2 +673.3%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +1042.9%
Contains more Folate +133.3%
Equal in Vitamin A - 143
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 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Contains more Vitamin B1 +92.3%
Contains more Vitamin C +334%
Contains more Vitamin B2 +673.3%
Contains more Vitamin B3 +153.5%
Contains more Vitamin B5 +116.9%
Contains more Vitamin B6 +1042.9%
Contains more Folate +133.3%
Equal in Vitamin A - 143

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.8%
Contains more Fats +173.9%
Contains more Water +37.2%
Contains more Carbs +324.6%
Contains more Other +160.5%
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more Protein +22.8%
Contains more Fats +173.9%
Contains more Water +37.2%
Contains more Carbs +324.6%
Contains more Other +160.5%

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 Mamey Sapote
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Mamey Sapote Opinion
Net carbs 7.56g 26.7g Mamey Sapote
Protein 1.78g 1.45g Horned melon
Fats 1.26g 0.46g Horned melon
Carbs 7.56g 32.1g Mamey Sapote
Calories 44kcal 124kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g Horned melon
Fiber 5.4g Mamey Sapote
Calcium 13mg 18mg Mamey Sapote
Iron 1.13mg 0.78mg Horned melon
Magnesium 40mg 11mg Horned melon
Phosphorus 37mg 26mg Horned melon
Potassium 123mg 454mg Mamey Sapote
Sodium 2mg 7mg Horned melon
Zinc 0.48mg 0.19mg Horned melon
Copper 0.02mg 0.213mg Mamey Sapote
Manganese 0.039mg 0.204mg Mamey Sapote
Vitamin A 147IU 143IU Horned melon
Vitamin A RAE 7µg 7µg
Vitamin E 2.11mg Mamey Sapote
Vitamin C 5.3mg 23mg Mamey Sapote
Vitamin B1 0.025mg 0.013mg Horned melon
Vitamin B2 0.015mg 0.116mg Mamey Sapote
Vitamin B3 0.565mg 1.432mg Mamey Sapote
Vitamin B5 0.183mg 0.397mg Mamey Sapote
Vitamin B6 0.063mg 0.72mg Mamey Sapote
Folate 3µg 7µg Mamey Sapote
Tryptophan 0.049mg Mamey Sapote
Threonine 0.085mg Mamey Sapote
Isoleucine 0.061mg Mamey Sapote
Leucine 0.073mg Mamey Sapote
Lysine 0.073mg Mamey Sapote
Methionine 0.024mg Mamey Sapote
Phenylalanine 0.061mg Mamey Sapote
Valine 0.073mg Mamey Sapote
Histidine 0.049mg Mamey Sapote
Saturated Fat 0.169g Horned melon
Monounsaturated Fat 0.102g Mamey Sapote
Polyunsaturated fat 0.097g Mamey Sapote
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Mamey Sapote
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
32%
Mamey Sapote
Minerals Daily Need Coverage Score
13%
Horned melon
20%
Mamey Sapote

Comparison summary

Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Mamey Sapote
Mamey Sapote is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 5mg)
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 - 0.169g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.6)
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.