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, 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 B6 than horned melon. While elderberries contain 0.23mg of vitamin B6, horned melon contains only 0.063mg.
Elderberries, raw and Horned melon (Kiwano) are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Carbs | 18.4g | 7.56g | 4% |
| Vitamin B1 | 0.07mg | 0.025mg | 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% |
| Manganese | 0.039mg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Calories | 73kcal | 44kcal | 1% |
| Fats | 0.5g | 1.26g | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.14mg | 0.183mg | 1% |
| Folate | 6µg | 3µg | 1% |
| Protein per 100 calories | 0.9g | 4g | N/A |
| Calories per 10 g protein | 1106kcal | 247kcal | N/A |
| Weight per 100 calories | 137g | 227g | N/A |
| 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 ProteinProtein | +169.7% |
| Contains more FatsFats | +152% |
| Contains more WaterWater | +11.5% |
