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% |
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% |
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% |
