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Sardine vs. Horned melon — In-Depth Nutrition Comparison

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How are sardine and horned melon different?

  • Sardine has more phosphorus, calcium, vitamin B3, iron, copper, vitamin B2, vitamin B5, potassium, and vitamin B6 than horned melon.
  • Daily need coverage for phosphorus for sardine is 65% higher.
  • Sardine contains 154 times more sodium than horned melon. While sardine contains 307mg of sodium, horned melon contains only 2mg.
  • Sardine has a lower glycemic index (0) than horned melon (48).

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Sardine vs Horned melon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +2838.5%
Contains more PotassiumPotassium +222.8%
Contains more IronIron +158.4%
Contains more CopperCopper +830%
Contains more ZincZinc +172.9%
Contains more PhosphorusPhosphorus +1224.3%
Contains more ManganeseManganese +176.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.3%
~equal in Magnesium ~40mg

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.
Sardine
12
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +1413.3%
Contains more Vitamin B3Vitamin B3 +828.3%
Contains more Vitamin B5Vitamin B5 +250.8%
Contains more Vitamin B6Vitamin B6 +165.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +1283.1%
Contains more FatsFats +808.7%
Contains more OtherOther +904.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Horned melon DV% diff.
Vitamin B12 8.94µg 373%
Selenium 52.7µg 96%
Phosphorus 490mg 37mg 65%
Cholesterol 142mg 47%
Protein 24.62g 1.78g 46%
Calcium 382mg 13mg 37%
Polyunsaturated fat 5.148g 34%
Vitamin B3 5.245mg 0.565mg 29%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Iron 2.92mg 1.13mg 22%
Copper 0.186mg 0.02mg 18%
Vitamin B2 0.227mg 0.015mg 16%
Fats 11.45g 1.26g 16%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Sodium 307mg 2mg 13%
Monounsaturated fat 3.869g 10%
Vitamin B5 0.642mg 0.183mg 9%
Vitamin B6 0.167mg 0.063mg 8%
Calories 208kcal 44kcal 8%
Potassium 397mg 123mg 8%
Zinc 1.31mg 0.48mg 8%
Saturated fat 1.528g 7%
Vitamin C 0mg 5.3mg 6%
Vitamin B1 0.08mg 0.025mg 5%
Carbs 0g 7.56g 3%
Vitamin A 32µg 7µg 3%
Manganese 0.108mg 0.039mg 3%
Vitamin K 2.6µg 2%
Folate 10µg 3µg 2%
Net carbs 0g 7.56g N/A
Magnesium 39mg 40mg 0%
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine 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
119%
Sardine
5%
Horned melon
Minerals Daily Need Coverage Score
94%
Sardine
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 142mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 1.528g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $5.6)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.