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  6. Salmonberries vs. Horned melon

Salmonberries vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between Salmonberries and Horned melon

  • Salmonberries have more Manganese, however, Horned melon is higher in Iron, and Magnesium.
  • Salmonberries covers your daily Manganese needs 46% more than Horned melon.

Food varieties used in this article are Salmonberries, raw (Alaska Native) and Horned melon (Kiwano).

Infographic

Salmonberries 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.
Salmonberries
Salmonberries
2
:
6
Horned melon
Horned melon
Contains more Copper +50%
Contains more Manganese +2720.5%
Contains more Iron +182.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +37%
Contains more Potassium +11.8%
Contains less Sodium -85.7%
Contains more Zinc +71.4%
Equal in Calcium - 13
Salmonberries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Copper +50%
Contains more Manganese +2720.5%
Contains more Iron +182.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +37%
Contains more Potassium +11.8%
Contains less Sodium -85.7%
Contains more Zinc +71.4%
Equal in Calcium - 13

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.
Salmonberries
Salmonberries
8
:
2
Horned melon
Horned melon
Contains more Vitamin A +237.4%
Contains more Vitamin C +73.6%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +313.3%
Contains more Vitamin B6 +23.8%
Contains more Folate +466.7%
Contains more Vitamin B3 +21.2%
Equal in Vitamin B5 - 0.183
Salmonberries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 37%
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%
Contains more Vitamin A +237.4%
Contains more Vitamin C +73.6%
Contains more Vitamin B1 +64%
Contains more Vitamin B2 +313.3%
Contains more Vitamin B6 +23.8%
Contains more Folate +466.7%
Contains more Vitamin B3 +21.2%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmonberries
Salmonberries
2
:
3
Horned melon
Horned melon
Contains more Carbs +32.9%
Contains more Other +30.2%
Contains more Protein +109.4%
Contains more Fats +281.8%
Equal in Water - 88.97
Salmonberries
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
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
Contains more Carbs +32.9%
Contains more Other +30.2%
Contains more Protein +109.4%
Contains more Fats +281.8%
Equal in Water - 88.97

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Horned melon Opinion
Net carbs 8.15g 7.56g Salmonberries
Protein 0.85g 1.78g Horned melon
Fats 0.33g 1.26g Horned melon
Carbs 10.05g 7.56g Salmonberries
Calories 47kcal 44kcal Salmonberries
Fructose 1.75g Salmonberries
Sugar 3.66g Horned melon
Fiber 1.9g Salmonberries
Calcium 13mg 13mg
Iron 0.4mg 1.13mg Horned melon
Magnesium 15mg 40mg Horned melon
Phosphorus 27mg 37mg Horned melon
Potassium 110mg 123mg Horned melon
Sodium 14mg 2mg Horned melon
Zinc 0.28mg 0.48mg Horned melon
Copper 0.03mg 0.02mg Salmonberries
Manganese 1.1mg 0.039mg Salmonberries
Vitamin A 496IU 147IU Salmonberries
Vitamin A RAE 50µg 7µg Salmonberries
Vitamin E 1.61mg Salmonberries
Vitamin C 9.2mg 5.3mg Salmonberries
Vitamin B1 0.041mg 0.025mg Salmonberries
Vitamin B2 0.062mg 0.015mg Salmonberries
Vitamin B3 0.466mg 0.565mg Horned melon
Vitamin B5 0.167mg 0.183mg Horned melon
Vitamin B6 0.078mg 0.063mg Salmonberries
Folate 17µg 3µg Salmonberries
Vitamin K 14.8µg Salmonberries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries 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
17%
Salmonberries
6%
Horned melon
Minerals Daily Need Coverage Score
21%
Salmonberries
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 48)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $1.4)
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.