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Horned melon vs. Soursop — In-Depth Nutrition Comparison

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What are the main differences between Horned melon and Soursop?

  • Horned melon is richer in Iron, yet Soursop is richer in Vitamin C, and Copper.
  • Soursop's daily need coverage for Vitamin C is 17% higher.
  • Horned melon has 5 times more Zinc than Soursop. Horned melon has 0.48mg of Zinc, while Soursop has 0.1mg.

We used Horned melon (Kiwano) and Soursop, raw types in this comparison.

Infographic

Horned melon vs Soursop 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 +88.3%
Contains more Magnesium +90.5%
Contains more Phosphorus +37%
Contains less Sodium -85.7%
Contains more Zinc +380%
Contains more Potassium +126%
Contains more Copper +330%
Equal in Calcium - 14
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 5% 23% 15% 12% 25% 2% 3% 29% 0% 4%
Contains more Iron +88.3%
Contains more Magnesium +90.5%
Contains more Phosphorus +37%
Contains less Sodium -85.7%
Contains more Zinc +380%
Contains more Potassium +126%
Contains more Copper +330%
Equal in Calcium - 14

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.
:
10
Soursop
Contains more Vitamin A +7250%
Contains more Vitamin C +288.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +38.3%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.059
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 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin A +7250%
Contains more Vitamin C +288.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +38.3%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +78%
Contains more Fats +320%
Contains more Carbs +122.8%
Contains more Other +62.8%
Equal in Water - 81.16
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 g
Contains more Protein +78%
Contains more Fats +320%
Contains more Carbs +122.8%
Contains more Other +62.8%
Equal in Water - 81.16

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

All nutrients comparison - raw data values

Nutrient Horned melon Soursop Opinion
Net carbs 7.56g 13.54g Soursop
Protein 1.78g 1g Horned melon
Fats 1.26g 0.3g Horned melon
Carbs 7.56g 16.84g Soursop
Calories 44kcal 66kcal Soursop
Sugar 13.54g Horned melon
Fiber 3.3g Soursop
Calcium 13mg 14mg Soursop
Iron 1.13mg 0.6mg Horned melon
Magnesium 40mg 21mg Horned melon
Phosphorus 37mg 27mg Horned melon
Potassium 123mg 278mg Soursop
Sodium 2mg 14mg Horned melon
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.086mg Soursop
Manganese 0.039mg Horned melon
Selenium 0.6µg Soursop
Vitamin A 147IU 2IU Horned melon
Vitamin A RAE 7µg 0µg Horned melon
Vitamin E 0.08mg Soursop
Vitamin C 5.3mg 20.6mg Soursop
Vitamin B1 0.025mg 0.07mg Soursop
Vitamin B2 0.015mg 0.05mg Soursop
Vitamin B3 0.565mg 0.9mg Soursop
Vitamin B5 0.183mg 0.253mg Soursop
Vitamin B6 0.063mg 0.059mg Horned melon
Folate 3µg 14µg Soursop
Vitamin K 0.4µg Soursop
Tryptophan 0.011mg Soursop
Lysine 0.06mg Soursop
Methionine 0.007mg Soursop
Saturated Fat 0.051g Horned melon
Monounsaturated Fat 0.09g Soursop
Polyunsaturated fat 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Soursop
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
13%
Soursop
Minerals Daily Need Coverage Score
13%
Horned melon
11%
Soursop

Comparison summary

Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 16)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $1.4)
Which food is richer in vitamins?
Soursop
Soursop is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 13.54g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 12mg)
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 - 0.051g)
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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.