Coconut vs. Horned melon — In-Depth Nutrition Comparison
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A recap on differences between coconut and horned melon
- Horned melon has less manganese, copper, iron, phosphorus, potassium, folate, and zinc.
- Coconut covers your daily manganese needs 64% more than horned melon.
- Horned melon contains 22 times less copper than coconut. Coconut contains 0.435mg of copper, while horned melon contains 0.02mg.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Horned melon (Kiwano).
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.
| Contains more PotassiumPotassium | +189.4% |
| Contains more IronIron | +115% |
| Contains more CopperCopper | +2075% |
| Contains more ZincZinc | +129.2% |
| Contains more PhosphorusPhosphorus | +205.4% |
| Contains more ManganeseManganese | +3746.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +25% |
| Contains less SodiumSodium | -90% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +164% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +63.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +60.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +87.1% |
| Contains more FatsFats | +2557.9% |
| Contains more CarbsCarbs | +101.5% |
| Contains more OtherOther | +123.3% |
| Contains more WaterWater | +89.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 0.039mg | 64% |
| Fats | 33.49g | 1.26g | 50% |
| Copper | 0.435mg | 0.02mg | 46% |
| Fiber | 9g | 36% | |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 44kcal | 16% |
| Iron | 2.43mg | 1.13mg | 16% |
| Phosphorus | 113mg | 37mg | 11% |
| Potassium | 356mg | 123mg | 7% |
| Folate | 26µg | 3µg | 6% |
| Zinc | 1.1mg | 0.48mg | 6% |
| Monounsaturated fat | 1.425g | 4% | |
| Protein | 3.33g | 1.78g | 3% |
| Vitamin B1 | 0.066mg | 0.025mg | 3% |
| Carbs | 15.23g | 7.56g | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin B5 | 0.3mg | 0.183mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Vitamin C | 3.3mg | 5.3mg | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Vitamin B6 | 0.054mg | 0.063mg | 1% |
| Net carbs | 6.23g | 7.56g | N/A |
| Calcium | 14mg | 13mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin B2 | 0.02mg | 0.015mg | 0% |
| Vitamin B3 | 0.54mg | 0.565mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
5%
Minerals Daily Need Coverage Score
63%
13%
Comparison summary
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 11)
Which food is cheaper?
Horned melon is cheaper (difference - $1.2)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins