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Gooseberry vs Horned melon - In-Depth Nutrition Comparison

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How are Gooseberry and Horned melon different?

  • Gooseberry is richer in Vitamin C, and Copper, while Horned melon is higher in Iron, and Magnesium.
  • Gooseberry covers your daily need of Vitamin C 25% more than Horned melon.
  • Gooseberry contains 4 times more Copper than Horned melon. Gooseberry contains 0.07mg of Copper, while Horned melon contains 0.02mg.

Gooseberries, raw and Horned melon (Kiwano) types were used in this article.

Infographic

Gooseberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +92.3%
Contains more Potassium +61%
Contains less Sodium -50%
Contains more Copper +250%
Contains more Iron +264.5%
Contains more Magnesium +300%
Contains more Phosphorus +37%
Contains more Zinc +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Calcium +92.3%
Contains more Potassium +61%
Contains less Sodium -50%
Contains more Copper +250%
Contains more Iron +264.5%
Contains more Magnesium +300%
Contains more Phosphorus +37%
Contains more Zinc +300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +97.3%
Contains more Vitamin C +422.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Folate +100%
Contains more Vitamin B3 +88.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin A +97.3%
Contains more Vitamin C +422.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Folate +100%
Contains more Vitamin B3 +88.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gooseberry Horned melon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gooseberry Horned melon Opinion
Net carbs 5.88g 7.56g Horned melon
Protein 0.88g 1.78g Horned melon
Fats 0.58g 1.26g Horned melon
Carbs 10.18g 7.56g Gooseberry
Calories 44kcal 44kcal
Starch g g
Fructose g g
Sugar g g
Fiber 4.3g g Gooseberry
Calcium 25mg 13mg Gooseberry
Iron 0.31mg 1.13mg Horned melon
Magnesium 10mg 40mg Horned melon
Phosphorus 27mg 37mg Horned melon
Potassium 198mg 123mg Gooseberry
Sodium 1mg 2mg Gooseberry
Zinc 0.12mg 0.48mg Horned melon
Copper 0.07mg 0.02mg Gooseberry
Vitamin A 290IU 147IU Gooseberry
Vitamin E 0.37mg mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 27.7mg 5.3mg Gooseberry
Vitamin B1 0.04mg 0.025mg Gooseberry
Vitamin B2 0.03mg 0.015mg Gooseberry
Vitamin B3 0.3mg 0.565mg Horned melon
Vitamin B5 0.286mg 0.183mg Gooseberry
Vitamin B6 0.08mg 0.063mg Gooseberry
Folate 6µg 3µg Gooseberry
Vitamin B12 0µg µg Gooseberry
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.038g g Horned melon
Monounsaturated Fat 0.051g g Gooseberry
Polyunsaturated fat 0.317g g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gooseberry Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gooseberry
6
Horned melon
Mineral Summary Score
10
Gooseberry
15
Horned melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
5%
Gooseberry
11%
Horned melon
Carbohydrates
10%
Gooseberry
8%
Horned melon
Fats
3%
Gooseberry
6%
Horned melon

Comparison summary

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 - 0.038g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.9)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.