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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 covers your daily need of 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.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Potassium +433.3%
Contains more Copper +930%
Contains more Phosphorus +67.6%
Contains more Iron +10.8%
Contains more Zinc +65.5%
Equal in Magnesium - 40
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Calcium +200%
Contains more Potassium +433.3%
Contains more Copper +930%
Contains more Phosphorus +67.6%
Contains more Iron +10.8%
Contains more Zinc +65.5%
Equal in Magnesium - 40
Equal in Sodium - 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
Dates
10
:
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Folate +533.3%
Contains more Vitamin C +1225%
Contains more Vitamin A +1370%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
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 B1 +108%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Folate +533.3%
Contains more Vitamin C +1225%
Contains more Vitamin A +1370%

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

All nutrients comparison - raw data values

Nutrient Dates Horned melon Opinion
Calories 282kcal 44kcal Dates
Protein 2.45g 1.78g Dates
Fats 0.39g 1.26g Horned melon
Vitamin C 0.4mg 5.3mg Horned melon
Net carbs 67.03g 7.56g Dates
Carbs 75.03g 7.56g Dates
Cholesterol 0mg mg Horned melon
Vitamin D 0IU IU Dates
Iron 1.02mg 1.13mg Horned melon
Calcium 39mg 13mg Dates
Potassium 656mg 123mg Dates
Magnesium 43mg 40mg Dates
Sugar 63.35g g Horned melon
Fiber 8g g Dates
Copper 0.206mg 0.02mg Dates
Zinc 0.29mg 0.48mg Horned melon
Starch g g
Phosphorus 62mg 37mg Dates
Sodium 2mg 2mg
Vitamin A 10IU 147IU Horned melon
Vitamin E 0.05mg mg Dates
Vitamin D 0µg µg Dates
Vitamin B1 0.052mg 0.025mg Dates
Vitamin B2 0.066mg 0.015mg Dates
Vitamin B3 1.274mg 0.565mg Dates
Vitamin B5 0.589mg 0.183mg Dates
Vitamin B6 0.165mg 0.063mg Dates
Vitamin B12 0µg µg Dates
Vitamin K 2.7µg µg Dates
Folate 19µg 3µg Dates
Trans Fat 0g 0g
Saturated Fat 0.032g g Horned melon
Monounsaturated Fat 0.036g g Dates
Polyunsaturated fat 0.019g g Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Fructose 19.56g g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12
Dates
6
Horned melon
Mineral Summary Score
30
Dates
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
15%
Dates
11%
Horned melon
Carbohydrates
75%
Dates
8%
Horned melon
Fats
2%
Dates
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 - 63.35g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. 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.