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Prunes vs. Horned melon — In-Depth Nutrition Comparison

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Important differences between Prunes and Horned melon

  • Prunes has more Copper, Potassium, Vitamin B2, Manganese, Vitamin B6, and Vitamin B3, however, Horned melon is richer in Vitamin C.
  • Prunes's daily need coverage for Copper is 29% more.
  • Prunes contains 12 times more Vitamin B2 than Horned melon. Prunes contains 0.186mg of Vitamin B2, while Horned melon contains 0.015mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Horned melon (Kiwano).

Infographic

Prunes vs Horned melon 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 +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Manganese +666.7%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Sodium - 2
Equal in Zinc - 0.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Calcium +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Manganese +666.7%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Sodium - 2
Equal in Zinc - 0.48

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.
Prunes
11
:
Contains more Vitamin A +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%
Contains more Vitamin C +783.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin A +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%
Contains more Vitamin C +783.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.5%
Contains more Carbs +745%
Contains more Other +514%
Contains more Fats +231.6%
Contains more Water +187.7%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more Protein +22.5%
Contains more Carbs +745%
Contains more Other +514%
Contains more Fats +231.6%
Contains more Water +187.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Horned melon Opinion
Net carbs 56.78g 7.56g Prunes
Protein 2.18g 1.78g Prunes
Fats 0.38g 1.26g Horned melon
Carbs 63.88g 7.56g Prunes
Calories 240kcal 44kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Horned melon
Fiber 7.1g Prunes
Calcium 43mg 13mg Prunes
Iron 0.93mg 1.13mg Horned melon
Magnesium 41mg 40mg Prunes
Phosphorus 69mg 37mg Prunes
Potassium 732mg 123mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.48mg Horned melon
Copper 0.281mg 0.02mg Prunes
Manganese 0.299mg 0.039mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 147IU Prunes
Vitamin A RAE 39µg 7µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 5.3mg Horned melon
Vitamin B1 0.051mg 0.025mg Prunes
Vitamin B2 0.186mg 0.015mg Prunes
Vitamin B3 1.882mg 0.565mg Prunes
Vitamin B5 0.422mg 0.183mg Prunes
Vitamin B6 0.205mg 0.063mg Prunes
Folate 4µg 3µg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Horned melon
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Horned melon
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
31%
Prunes
6%
Horned melon
Minerals Daily Need Coverage Score
32%
Prunes
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 38.13g)
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 - 0.088g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.