Elderberry vs. Horned melon — In-Depth Nutrition Comparison
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How are elderberries and horned melon different?
- Elderberries are higher in vitamin C, vitamin B6, vitamin A, and iron; however, horned melon is richer in magnesium.
- Daily need coverage for vitamin C for elderberries is 34% higher.
- Elderberries contain 4 times more vitamin A than horned melon. While elderberries contain 600IU of vitamin A, horned melon contains only 147IU.
Elderberries, raw and Horned melon (Kiwano) are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +192.3% |
| Contains more PotassiumPotassium | +127.6% |
| Contains more IronIron | +41.6% |
| Contains more CopperCopper | +205% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +700% |
| Contains more ZincZinc | +336.4% |
| Contains less SodiumSodium | -66.7% |
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 CVitamin C | +579.2% |
| Contains more Vitamin AVitamin A | +328.6% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B6Vitamin B6 | +265.1% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B3Vitamin B3 | +13% |
| Contains more Vitamin B5Vitamin B5 | +30.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more CarbsCarbs | +143.4% |
| Contains more OtherOther | +48.8% |
| Contains more ProteinProtein | +169.7% |
| Contains more FatsFats | +152% |
| Contains more WaterWater | +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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 5.3mg | 34% |
| Fiber | 7g | 28% | |
| Vitamin B6 | 0.23mg | 0.063mg | 13% |
| Magnesium | 5mg | 40mg | 8% |
| Iron | 1.6mg | 1.13mg | 6% |
| Potassium | 280mg | 123mg | 5% |
| Copper | 0.061mg | 0.02mg | 5% |
| Vitamin B1 | 0.07mg | 0.025mg | 4% |
| Carbs | 18.4g | 7.56g | 4% |
| Calcium | 38mg | 13mg | 3% |
| Zinc | 0.11mg | 0.48mg | 3% |
| Vitamin A | 30µg | 7µg | 3% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Protein | 0.66g | 1.78g | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Manganese | 0.039mg | 2% | |
| Folate | 6µg | 3µg | 1% |
| Vitamin B5 | 0.14mg | 0.183mg | 1% |
| Calories | 73kcal | 44kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Fats | 0.5g | 1.26g | 1% |
| Net carbs | 11.4g | 7.56g | N/A |
| Phosphorus | 39mg | 37mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Vitamin B3 | 0.5mg | 0.565mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
5%
Minerals Daily Need Coverage Score
14%
13%
Comparison summary
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Elderberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)