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Cardamom vs. Horned melon — In-Depth Nutrition Comparison

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What are the differences between cardamom and horned melon?

  • Cardamom is richer than horned melon in manganese, iron, zinc, magnesium, copper, calcium, potassium, phosphorus, vitamin C, and vitamin B1.
  • Cardamom's daily need coverage for manganese is 1216% more.
  • Cardamom has 29 times more calcium than horned melon. While cardamom has 383mg of calcium, horned melon has only 13mg.
  • The glycemic index of cardamom is lower.

We used Spices, cardamom and Horned melon (Kiwano) types in this article.

Infographic

Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
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 +472.5%
Contains more CalciumCalcium +2846.2%
Contains more PotassiumPotassium +809.8%
Contains more IronIron +1136.3%
Contains more CopperCopper +1815%
Contains more ZincZinc +1456.3%
Contains more PhosphorusPhosphorus +381.1%
Contains more ManganeseManganese +71694.9%
Contains less SodiumSodium -88.9%
~equal in Selenium ~µg

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 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 CVitamin C +296.2%
Contains more Vitamin B1Vitamin B1 +692%
Contains more Vitamin B2Vitamin B2 +1113.3%
Contains more Vitamin B3Vitamin B3 +95%
Contains more Vitamin B6Vitamin B6 +265.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 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 +504.5%
Contains more FatsFats +431.7%
Contains more CarbsCarbs +805.7%
Contains more OtherOther +1246.5%
Contains more WaterWater +974.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardamom Horned melon DV% diff.
Manganese 28mg 0.039mg 1216%
Iron 13.97mg 1.13mg 161%
Fiber 28g 112%
Zinc 7.47mg 0.48mg 64%
Magnesium 229mg 40mg 45%
Copper 0.383mg 0.02mg 40%
Calcium 383mg 13mg 37%
Potassium 1119mg 123mg 29%
Phosphorus 178mg 37mg 20%
Carbs 68.47g 7.56g 20%
Protein 10.76g 1.78g 18%
Vitamin C 21mg 5.3mg 17%
Vitamin B1 0.198mg 0.025mg 14%
Vitamin B6 0.23mg 0.063mg 13%
Vitamin B2 0.182mg 0.015mg 13%
Calories 311kcal 44kcal 13%
Fats 6.7g 1.26g 8%
Vitamin B5 0.183mg 4%
Vitamin B3 1.102mg 0.565mg 3%
Saturated fat 0.68g 3%
Polyunsaturated fat 0.43g 3%
Monounsaturated fat 0.87g 2%
Vitamin A 0µg 7µg 1%
Sodium 18mg 2mg 1%
Folate 3µg 1%
Net carbs 40.47g 7.56g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardamom 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
18%
Cardamom
5%
Horned melon
Minerals Daily Need Coverage Score
496%
Cardamom
13%
Horned melon

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.68g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $3.6)
Which food is lower in glycemic index?
Cardamom
Cardamom is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is richer in vitamins?
Cardamom
Cardamom is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.