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Amaranth vs. Horned melon — In-Depth Nutrition Comparison

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Summary of differences between amaranth and horned melon

  • The amount of manganese, phosphorus, copper, iron, and magnesium in amaranth is higher than in horned melon.
  • Amaranth covers your daily need for manganese, 35% more than horned melon.
  • Amaranth contains 7 times more copper than horned melon. While amaranth contains 0.149mg of copper, horned melon contains only 0.02mg.
  • Horned melon has a lower glycemic index. The glycemic index of horned melon is 48, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Horned melon (Kiwano).

Infographic

Amaranth vs Horned melon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +261.5%
Contains more IronIron +85.8%
Contains more CopperCopper +645%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +2089.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -66.7%
~equal in Potassium ~123mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +79.4%
Contains more FolateFolate +633.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +140.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 ProteinProtein +113.5%
Contains more FatsFats +25.4%
Contains more CarbsCarbs +147.2%
Contains more OtherOther +79.1%
Contains more WaterWater +18.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Horned melon DV% diff.
Manganese 0.854mg 0.039mg 35%
Phosphorus 148mg 37mg 16%
Copper 0.149mg 0.02mg 14%
Iron 2.1mg 1.13mg 12%
Selenium 5.5µg 10%
Fiber 2.1g 8%
Starch 16.23g 7%
Vitamin C 5.3mg 6%
Magnesium 65mg 40mg 6%
Folate 22µg 3µg 5%
Protein 3.8g 1.78g 4%
Carbs 18.69g 7.56g 4%
Vitamin B5 0.183mg 4%
Vitamin B6 0.113mg 0.063mg 4%
Calcium 47mg 13mg 3%
Zinc 0.86mg 0.48mg 3%
Calories 102kcal 44kcal 3%
Vitamin B3 0.235mg 0.565mg 2%
Vitamin A 7µg 1%
Vitamin E 0.19mg 1%
Vitamin B1 0.015mg 0.025mg 1%
Vitamin B2 0.022mg 0.015mg 1%
Fats 1.58g 1.26g 0%
Net carbs 16.59g 7.56g N/A
Potassium 135mg 123mg 0%
Sodium 6mg 2mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Amaranth
5%
Horned melon
Minerals Daily Need Coverage Score
43%
Amaranth
13%
Horned melon

Comparison summary

Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 49)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.6)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( 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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.