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Cranberry vs Horned melon - In-Depth Nutrition Comparison

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Differences between Cranberry and Horned melon

  • Cranberry is higher in Vitamin C, and Vitamin B2, however Horned melon is richer in Iron.
  • Cranberry's daily need coverage for Vitamin C is 17% higher.
  • Cranberry has 5 times more Vitamin B2 than Horned melon. While Cranberry has 0.08mg of Vitamin B2, Horned melon has only 0.015mg.

The food types used in this comparison are Cranberry, low bush or lingenberry, raw (Alaska Native) and Horned melon (Kiwano).

Infographic

Cranberry 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 Calcium +100%
Contains more Iron +182.5%
Contains more Phosphorus +76.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 0% 0% 0% 0% 9% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Calcium +100%
Contains more Iron +182.5%
Contains more Phosphorus +76.2%

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 +296.2%
Contains more Vitamin B2 +433.3%
Contains more Vitamin A +63.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +41.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 6% 0% 0% 5% 19% 8% 0% 0% 0% 0% 0%
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 +296.2%
Contains more Vitamin B2 +433.3%
Contains more Vitamin A +63.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +41.3%

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.
Cranberry Horned melon
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Cranberry Horned melon Opinion
Calories 55kcal 44kcal Cranberry
Protein 0.4g 1.78g Horned melon
Fats 0.5g 1.26g Horned melon
Vitamin C 21mg 5.3mg Cranberry
Net carbs 12.2g 7.56g Cranberry
Carbs 12.2g 7.56g Cranberry
Cholesterol mg mg
Vitamin D IU IU
Iron 0.4mg 1.13mg Horned melon
Calcium 26mg 13mg Cranberry
Potassium mg 123mg Horned melon
Magnesium mg 40mg Horned melon
Sugar g g
Fiber g g
Copper mg 0.02mg Horned melon
Zinc mg 0.48mg Horned melon
Starch g g
Phosphorus 21mg 37mg Horned melon
Sodium mg 2mg Cranberry
Vitamin A 90IU 147IU Horned melon
Vitamin E mg mg
Vitamin D µg µg
Vitamin B1 0.02mg 0.025mg Horned melon
Vitamin B2 0.08mg 0.015mg Cranberry
Vitamin B3 0.4mg 0.565mg Horned melon
Vitamin B5 mg 0.183mg Horned melon
Vitamin B6 mg 0.063mg Horned melon
Vitamin B12 µg µg
Vitamin K µg µg
Folate µg 3µg Horned melon
Trans Fat g 0g Cranberry
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
9
Cranberry
6
Horned melon
Mineral Summary Score
4
Cranberry
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
2%
Cranberry
11%
Horned melon
Carbohydrates
12%
Cranberry
8%
Horned melon
Fats
2%
Cranberry
6%
Horned melon

Comparison summary

Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is richer in vitamins?
Horned melon
Horned melon is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.