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Dried fruit vs Horned melon - In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Horned melon

  • The amount of Copper, Potassium, Vitamin A, Iron, Vitamin B3, Manganese, Vitamin B5, and Vitamin B6 in Dried fruit is higher than in Horned melon.
  • Dried fruit covers your daily need of Copper 36% more than Horned melon.
  • Dried fruit contains 26 times more Vitamin A than Horned melon. While Dried fruit contains 180µg of Vitamin A, Horned melon contains only 7µg.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Horned melon (Kiwano).

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Dried fruit 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 Iron +135.4%
Contains more Calcium +323.1%
Contains more Potassium +844.7%
Contains more Copper +1615%
Contains more Phosphorus +91.9%
Contains more Magnesium +25%
Contains more Zinc +23.1%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Iron +135.4%
Contains more Calcium +323.1%
Contains more Potassium +844.7%
Contains more Copper +1615%
Contains more Phosphorus +91.9%
Contains more Magnesium +25%
Contains more Zinc +23.1%
Contains less Sodium -80%

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 A +2351.7%
Contains more Vitamin B2 +393.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Folate +233.3%
Contains more Vitamin C +430%
Contains more Vitamin B1 +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
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 A +2351.7%
Contains more Vitamin B2 +393.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Folate +233.3%
Contains more Vitamin C +430%
Contains more Vitamin B1 +66.7%

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
38
Dried fruit
6
Horned melon
Mineral Summary Score
50
Dried fruit
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
20%
Dried fruit
11%
Horned melon
Carbohydrates
63%
Dried fruit
8%
Horned melon
Fats
2%
Dried fruit
6%
Horned melon

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 53.44g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Dried fruit Horned melon Opinion
Calories 241 44 Dried fruit
Protein 3.39 1.78 Dried fruit
Fats 0.51 1.26 Horned melon
Vitamin C 1 5.3 Horned melon
Carbs 62.64 7.56 Dried fruit
Cholesterol 0 Horned melon
Vitamin D 0 Dried fruit
Iron 2.66 1.13 Dried fruit
Calcium 55 13 Dried fruit
Potassium 1162 123 Dried fruit
Magnesium 32 40 Horned melon
Sugar 53.44 Horned melon
Fiber 7.3 Dried fruit
Copper 0.343 0.02 Dried fruit
Zinc 0.39 0.48 Horned melon
Starch 0.35 Dried fruit
Phosphorus 71 37 Dried fruit
Sodium 10 2 Horned melon
Vitamin A 3604 147 Dried fruit
Vitamin E 4.33 Dried fruit
Vitamin D 0 Dried fruit
Vitamin B1 0.015 0.025 Horned melon
Vitamin B2 0.074 0.015 Dried fruit
Vitamin B3 2.589 0.565 Dried fruit
Vitamin B5 0.516 0.183 Dried fruit
Vitamin B6 0.143 0.063 Dried fruit
Vitamin B12 0 Dried fruit
Vitamin K 3.1 Dried fruit
Folate 10 3 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 Horned melon
Monounsaturated Fat 0.074 Dried fruit
Polyunsaturated fat 0.074 Dried fruit
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.