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Dates vs. Horned melon — In-Depth Nutrition Comparison

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How are dates and horned melon different?

  • Dates are richer in copper, potassium, manganese, vitamin B5, and vitamin B6, while horned melon is higher in vitamin C.
  • Dates cover your daily need for copper, 21% more than horned melon.
  • Dates contain 7 times more manganese than horned melon. Dates contain 0.262mg of manganese, while horned melon contains 0.039mg.

Dates, deglet noor and Horned melon (Kiwano) types were used in this article.

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Dates 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +433.3%
Contains more CopperCopper +930%
Contains more PhosphorusPhosphorus +67.6%
Contains more ManganeseManganese +571.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +10.8%
Contains more ZincZinc +65.5%
~equal in Magnesium ~40mg
~equal in Sodium ~2mg

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.
Dates
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +221.9%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1225%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Dates Horned melon DV% diff.
Fiber 8g 32%
Fructose 19.56g 24%
Carbs 75.03g 7.56g 22%
Copper 0.206mg 0.02mg 21%
Potassium 656mg 123mg 16%
Calories 282kcal 44kcal 12%
Manganese 0.262mg 0.039mg 10%
Vitamin B5 0.589mg 0.183mg 8%
Vitamin B6 0.165mg 0.063mg 8%
Vitamin C 0.4mg 5.3mg 5%
Selenium 3µg 5%
Folate 19µg 3µg 4%
Vitamin B3 1.274mg 0.565mg 4%
Phosphorus 62mg 37mg 4%
Vitamin B2 0.066mg 0.015mg 4%
Calcium 39mg 13mg 3%
Vitamin K 2.7µg 2%
Vitamin B1 0.052mg 0.025mg 2%
Zinc 0.29mg 0.48mg 2%
Magnesium 43mg 40mg 1%
Vitamin A 0µg 7µg 1%
Protein 2.45g 1.78g 1%
Fats 0.39g 1.26g 1%
Iron 1.02mg 1.13mg 1%
Choline 6.3mg 1%
Net carbs 67.03g 7.56g N/A
Sugar 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 ProteinProtein +37.6%
Contains more CarbsCarbs +892.5%
Contains more OtherOther +272.1%
Contains more FatsFats +223.1%
Contains more WaterWater +333.4%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.