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Cooking plantain vs Horned melon - In-Depth Nutrition Comparison

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How are Cooking plantain and Horned melon different?

  • Cooking plantain is richer in Vitamin B6, Vitamin C, Potassium, Copper and Vitamin A, while Horned melon is higher in Iron.
  • Cooking plantain covers your daily need of Vitamin B6 18% more than Horned melon.
  • Cooking plantain contains 8 times more Vitamin A than Horned melon. Cooking plantain contains 56µg of Vitamin A, while Horned melon contains 7µg.

Plantains, raw and Horned melon (Kiwano) types were used in this article.

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Cooking plantain 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 +305.7%
Contains more Copper +305%
Contains more Iron +88.3%
Contains more Calcium +333.3%
Contains more Zinc +242.9%
Contains less Sodium -50%
Equal in Magnesium - 40
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Potassium +305.7%
Contains more Copper +305%
Contains more Iron +88.3%
Contains more Calcium +333.3%
Contains more Zinc +242.9%
Contains less Sodium -50%
Equal in Magnesium - 40
Equal in Phosphorus - 37

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 C +247.2%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Folate +633.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Contains more Vitamin C +247.2%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Folate +633.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
6
Horned melon
Mineral Summary Score
17
Cooking plantain
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 the food
Protein
8%
Cooking plantain
11%
Horned melon
Carbohydrates
32%
Cooking plantain
8%
Horned melon
Fats
2%
Cooking plantain
6%
Horned melon

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 15g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Horned melon Opinion
Calories 122 44 Cooking plantain
Protein 1.3 1.78 Horned melon
Fats 0.37 1.26 Horned melon
Vitamin C 18.4 5.3 Cooking plantain
Carbs 31.89 7.56 Cooking plantain
Cholesterol 0 Horned melon
Vitamin D 0 Cooking plantain
Iron 0.6 1.13 Horned melon
Calcium 3 13 Horned melon
Potassium 499 123 Cooking plantain
Magnesium 37 40 Horned melon
Sugars 15 Horned melon
Fiber 2.3 Cooking plantain
Copper 0.081 0.02 Cooking plantain
Zinc 0.14 0.48 Horned melon
Starch
Phosphorus 34 37 Horned melon
Sodium 4 2 Horned melon
Vitamin A 1127 147 Cooking plantain
Vitamin E 0.14 Cooking plantain
Vitamin D 0 Cooking plantain
Vitamin B1 0.052 0.025 Cooking plantain
Vitamin B2 0.054 0.015 Cooking plantain
Vitamin B3 0.686 0.565 Cooking plantain
Vitamin B5 0.26 0.183 Cooking plantain
Vitamin B6 0.299 0.063 Cooking plantain
Vitamin B12 0 Cooking plantain
Vitamin K 0.7 Cooking plantain
Folate 22 3 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 Horned melon
Monounsaturated Fat 0.032 Cooking plantain
Polyunsaturated fat 0.069 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose

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 of the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.