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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.

Infographic

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%

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.
Cooking plantain Horned melon
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cooking plantain Horned melon Opinion
Calories 122kcal 44kcal Cooking plantain
Protein 1.3g 1.78g Horned melon
Fats 0.37g 1.26g Horned melon
Vitamin C 18.4mg 5.3mg Cooking plantain
Net carbs 29.59g 7.56g Cooking plantain
Carbs 31.89g 7.56g Cooking plantain
Cholesterol 0mg mg Horned melon
Vitamin D 0IU IU Cooking plantain
Iron 0.6mg 1.13mg Horned melon
Calcium 3mg 13mg Horned melon
Potassium 499mg 123mg Cooking plantain
Magnesium 37mg 40mg Horned melon
Sugar 15g g Horned melon
Fiber 2.3g g Cooking plantain
Copper 0.081mg 0.02mg Cooking plantain
Zinc 0.14mg 0.48mg Horned melon
Starch g g
Phosphorus 34mg 37mg Horned melon
Sodium 4mg 2mg Horned melon
Vitamin A 1127IU 147IU Cooking plantain
Vitamin E 0.14mg mg Cooking plantain
Vitamin D 0µg µg Cooking plantain
Vitamin B1 0.052mg 0.025mg Cooking plantain
Vitamin B2 0.054mg 0.015mg Cooking plantain
Vitamin B3 0.686mg 0.565mg Cooking plantain
Vitamin B5 0.26mg 0.183mg Cooking plantain
Vitamin B6 0.299mg 0.063mg Cooking plantain
Vitamin B12 0µg µg Cooking plantain
Vitamin K 0.7µg µg Cooking plantain
Folate 22µg 3µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g g Horned melon
Monounsaturated Fat 0.032g g Cooking plantain
Polyunsaturated fat 0.069g g Cooking plantain
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

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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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
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 food.
Protein
8%
Cooking plantain
11%
Horned melon
Carbohydrates
32%
Cooking plantain
8%
Horned melon
Fats
2%
Cooking plantain
6%
Horned melon

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (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 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

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. 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.