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Elderberry vs. Horned melon — In-Depth Nutrition Comparison

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How are Elderberry and Horned melon different?

  • Elderberry is higher in Vitamin C, Vitamin B6, and Iron, however, Horned melon is richer in Magnesium.
  • Daily need coverage for Vitamin C from Elderberry is 34% higher.
  • Elderberry contains 4 times more Vitamin B6 than Horned melon. While Elderberry contains 0.23mg of Vitamin B6, Horned melon contains only 0.063mg.

Elderberries, raw and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Elderberry 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.
Contains more Calcium +192.3%
Contains more Iron +41.6%
Contains more Potassium +127.6%
Contains more Copper +205%
Contains more Magnesium +700%
Contains less Sodium -66.7%
Contains more Zinc +336.4%
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 42% 29% 16% 11% 0.26% 13% 6.7% 5.1% 0%
Contains more Calcium +192.3%
Contains more Iron +41.6%
Contains more Potassium +127.6%
Contains more Copper +205%
Contains more Magnesium +700%
Contains less Sodium -66.7%
Contains more Zinc +336.4%
Equal in Phosphorus - 37

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.
:
Contains more Vitamin A +308.2%
Contains more Vitamin C +579.2%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +265.1%
Contains more Folate +100%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +30.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.8% 0% 0% 18% 6.3% 3.5% 11% 11% 15% 2.3% 0% 0% 0%
Contains more Vitamin A +308.2%
Contains more Vitamin C +579.2%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +265.1%
Contains more Folate +100%
Contains more Vitamin B3 +13%
Contains more Vitamin B5 +30.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +143.4%
Contains more Other +48.8%
Contains more Protein +169.7%
Contains more Fats +152%
Contains more Water +11.5%
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 Carbs +143.4%
Contains more Other +48.8%
Contains more Protein +169.7%
Contains more Fats +152%
Contains more Water +11.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Horned melon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Elderberry Horned melon Opinion
Net carbs 11.4g 7.56g Elderberry
Protein 0.66g 1.78g Horned melon
Fats 0.5g 1.26g Horned melon
Carbs 18.4g 7.56g Elderberry
Calories 73kcal 44kcal Elderberry
Fiber 7g Elderberry
Calcium 38mg 13mg Elderberry
Iron 1.6mg 1.13mg Elderberry
Magnesium 5mg 40mg Horned melon
Phosphorus 39mg 37mg Elderberry
Potassium 280mg 123mg Elderberry
Sodium 6mg 2mg Horned melon
Zinc 0.11mg 0.48mg Horned melon
Copper 0.061mg 0.02mg Elderberry
Manganese 0.039mg Horned melon
Selenium 0.6µg Elderberry
Vitamin A 600IU 147IU Elderberry
Vitamin A RAE 30µg 7µg Elderberry
Vitamin C 36mg 5.3mg Elderberry
Vitamin B1 0.07mg 0.025mg Elderberry
Vitamin B2 0.06mg 0.015mg Elderberry
Vitamin B3 0.5mg 0.565mg Horned melon
Vitamin B5 0.14mg 0.183mg Horned melon
Vitamin B6 0.23mg 0.063mg Elderberry
Folate 6µg 3µg Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Horned melon
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Elderberry
6%
Horned melon
Minerals Daily Need Coverage Score
14%
Elderberry
13%
Horned melon

Comparison summary

Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.