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Plantain vs. Horned melon — In-Depth Nutrition Comparison

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How are Plantain and Horned melon different?

  • Plantain is higher in Vitamin B6, Potassium, Vitamin C, Folate, and Copper, however, Horned melon is richer in Iron.
  • Daily need coverage for Vitamin B6 from Plantain is 14% higher.
  • Plantain contains 9 times more Folate than Horned melon. While Plantain contains 26µg of Folate, Horned melon contains only 3µg.

Plantains, cooked and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Plantain vs Horned melon infographic
Infographic link

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 Potassium +278%
Contains more Copper +230%
Contains more Calcium +550%
Contains more Iron +94.8%
Contains more Magnesium +25%
Contains more Phosphorus +32.1%
Contains less Sodium -60%
Contains more Zinc +269.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Potassium +278%
Contains more Copper +230%
Contains more Calcium +550%
Contains more Iron +94.8%
Contains more Magnesium +25%
Contains more Phosphorus +32.1%
Contains less Sodium -60%
Contains more Zinc +269.2%

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 A +518.4%
Contains more Vitamin C +105.7%
Contains more Vitamin B1 +84%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Folate +766.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
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 +518.4%
Contains more Vitamin C +105.7%
Contains more Vitamin B1 +84%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +33.8%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +312%
Contains more Other +34.9%
Contains more Protein +125.3%
Contains more Fats +600%
Contains more Water +32.2%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 Carbs +312%
Contains more Other +34.9%
Contains more Protein +125.3%
Contains more Fats +600%
Contains more Water +32.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Horned melon Opinion
Net carbs 28.85g 7.56g Plantain
Protein 0.79g 1.78g Horned melon
Fats 0.18g 1.26g Horned melon
Carbs 31.15g 7.56g Plantain
Calories 116kcal 44kcal Plantain
Sugar 14g Horned melon
Fiber 2.3g Plantain
Calcium 2mg 13mg Horned melon
Iron 0.58mg 1.13mg Horned melon
Magnesium 32mg 40mg Horned melon
Phosphorus 28mg 37mg Horned melon
Potassium 465mg 123mg Plantain
Sodium 5mg 2mg Horned melon
Zinc 0.13mg 0.48mg Horned melon
Copper 0.066mg 0.02mg Plantain
Manganese 0.039mg Horned melon
Selenium 1.4µg Plantain
Vitamin A 909IU 147IU Plantain
Vitamin A RAE 45µg 7µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 5.3mg Plantain
Vitamin B1 0.046mg 0.025mg Plantain
Vitamin B2 0.052mg 0.015mg Plantain
Vitamin B3 0.756mg 0.565mg Plantain
Vitamin B5 0.233mg 0.183mg Plantain
Vitamin B6 0.24mg 0.063mg Plantain
Folate 26µg 3µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g Horned melon
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Plantain
6%
Horned melon
Minerals Daily Need Coverage Score
13%
Plantain
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1.4)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 3mg)
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 - 0.069g)
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

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.