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Common plum vs Horned melon - In-Depth Nutrition Comparison

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Significant differences between Common plum and Horned melon

  • The amount of Iron, and Magnesium in Horned melon is higher than in Common plum.
  • Horned melon covers your daily Iron needs 12% more than Common plum.

Specific food types used in this comparison are Plums, raw and Horned melon (Kiwano).

Infographic

Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Horned melon
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Common plum Horned melon Opinion
Net carbs 10.02g 7.56g Common plum
Protein 0.7g 1.78g Horned melon
Fats 0.28g 1.26g Horned melon
Carbs 11.42g 7.56g Common plum
Calories 46kcal 44kcal Common plum
Starch 0g g Common plum
Fructose 3.07g g Common plum
Sugar 9.92g g Horned melon
Fiber 1.4g g Common plum
Calcium 6mg 13mg Horned melon
Iron 0.17mg 1.13mg Horned melon
Magnesium 7mg 40mg Horned melon
Phosphorus 16mg 37mg Horned melon
Potassium 157mg 123mg Common plum
Sodium 0mg 2mg Common plum
Zinc 0.1mg 0.48mg Horned melon
Copper 0.057mg 0.02mg Common plum
Vitamin A 345IU 147IU Common plum
Vitamin E 0.26mg mg Common plum
Vitamin D 0IU IU Common plum
Vitamin D 0µg µg Common plum
Vitamin C 9.5mg 5.3mg Common plum
Vitamin B1 0.028mg 0.025mg Common plum
Vitamin B2 0.026mg 0.015mg Common plum
Vitamin B3 0.417mg 0.565mg Horned melon
Vitamin B5 0.135mg 0.183mg Horned melon
Vitamin B6 0.029mg 0.063mg Horned melon
Folate 5µg 3µg Common plum
Vitamin B12 0µg µg Common plum
Vitamin K 6.4µg µg Common plum
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.017g g Horned melon
Monounsaturated Fat 0.134g g Common plum
Polyunsaturated fat 0.044g g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
6
Horned melon
Mineral Summary Score
7
Common plum
15
Horned melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
11%
Horned melon
Carbohydrates
11%
Common plum
8%
Horned melon
Fats
1%
Common plum
6%
Horned melon

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 9.92g)
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 - 0.017g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 2mg)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.9)
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.