Plantain vs. Horned melon — In-Depth Nutrition Comparison
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How are plantains and horned melon different?
- Plantains are higher in vitamin A, vitamin B6, potassium, vitamin C, folate, and copper; however, horned melon is richer in iron.
- Daily need coverage for vitamin A for plantains is 15% higher.
- Plantains contain 9 times more folate than horned melon. While plantains contain 26µg of folate, horned melon contains only 3µg.
- Plantains have a lower glycemic index (37) than horned melon (48).
Plantains, cooked and Horned melon (Kiwano) are the varieties used in this article.
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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 | +278% |
| Contains more CopperCopper | +230% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +550% |
| Contains more IronIron | +94.8% |
| Contains more ZincZinc | +269.2% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -60% |
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 CVitamin C | +105.7% |
| Contains more Vitamin AVitamin A | +542.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +84% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +281% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +766.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.24mg | 0.063mg | 14% |
| Potassium | 465mg | 123mg | 10% |
| Fiber | 2.3g | 9% | |
| Carbs | 31.15g | 7.56g | 8% |
| Iron | 0.58mg | 1.13mg | 7% |
| Vitamin C | 10.9mg | 5.3mg | 6% |
| Folate | 26µg | 3µg | 6% |
| Copper | 0.066mg | 0.02mg | 5% |
| Calories | 116kcal | 44kcal | 4% |
| Vitamin A | 45µg | 7µg | 4% |
| Vitamin B2 | 0.052mg | 0.015mg | 3% |
| Zinc | 0.13mg | 0.48mg | 3% |
| Selenium | 1.4µg | 3% | |
| Choline | 12.7mg | 2% | |
| Protein | 0.79g | 1.78g | 2% |
| Manganese | 0.039mg | 2% | |
| Vitamin B1 | 0.046mg | 0.025mg | 2% |
| Fats | 0.18g | 1.26g | 2% |
| Magnesium | 32mg | 40mg | 2% |
| Vitamin E | 0.13mg | 1% | |
| Phosphorus | 28mg | 37mg | 1% |
| Calcium | 2mg | 13mg | 1% |
| Vitamin B3 | 0.756mg | 0.565mg | 1% |
| Vitamin B5 | 0.233mg | 0.183mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Net carbs | 28.85g | 7.56g | N/A |
| Sugar | 14g | N/A | |
| Sodium | 5mg | 2mg | 0% |
| Saturated fat | 0.069g | 0% | |
| Monounsaturated fat | 0.015g | 0% | |
| Polyunsaturated fat | 0.033g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more CarbsCarbs | +312% |
| Contains more OtherOther | +34.9% |
| Contains more ProteinProtein | +125.3% |
| Contains more FatsFats | +600% |
| Contains more WaterWater | +32.2% |
