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  6. Dried fruit vs. Horned melon

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).

Infographic

Dried fruit vs Horned melon infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +323.1%
Contains more PotassiumPotassium +844.7%
Contains more IronIron +135.4%
Contains more CopperCopper +1615%
Contains more PhosphorusPhosphorus +91.9%
Contains more ManganeseManganese +502.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -80%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 8.8% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +2351.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +393.3%
Contains more Vitamin B3Vitamin B3 +358.2%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +430%
Contains more Vitamin B1Vitamin B1 +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +90.4%
Contains more CarbsCarbs +728.6%
Contains more OtherOther +497.7%
Contains more FatsFats +147.1%
Contains more WaterWater +188%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Dried fruit Horned melon Opinion
Calories 241kcal 44kcal Dried fruit
Protein 3.39g 1.78g Dried fruit
Fats 0.51g 1.26g Horned melon
Vitamin C 1mg 5.3mg Horned melon
Net carbs 55.34g 7.56g Dried fruit
Carbs 62.64g 7.56g Dried fruit
Magnesium 32mg 40mg Horned melon
Calcium 55mg 13mg Dried fruit
Potassium 1162mg 123mg Dried fruit
Iron 2.66mg 1.13mg Dried fruit
Sugar 53.44g Horned melon
Fiber 7.3g Dried fruit
Copper 0.343mg 0.02mg Dried fruit
Zinc 0.39mg 0.48mg Horned melon
Starch 0.35g Dried fruit
Phosphorus 71mg 37mg Dried fruit
Sodium 10mg 2mg Horned melon
Vitamin A 3604IU 147IU Dried fruit
Vitamin A 180µg 7µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg 0.039mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin B1 0.015mg 0.025mg Horned melon
Vitamin B2 0.074mg 0.015mg Dried fruit
Vitamin B3 2.589mg 0.565mg Dried fruit
Vitamin B5 0.516mg 0.183mg Dried fruit
Vitamin B6 0.143mg 0.063mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 3µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g Horned melon
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Dried fruit
6%
Horned melon
Minerals Daily Need Coverage Score
44%
Dried fruit
13%
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 - 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

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. 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.