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Groat vs. Horned melon — In-Depth Nutrition Comparison

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How are groat and horned melon different?

  • Groat has more copper, manganese, magnesium, phosphorus, vitamin B3, vitamin B2, vitamin B5, zinc, iron, and vitamin B6 than horned melon.
  • Daily need coverage for copper for groat is 120% higher.
  • Groat contains 33 times more manganese than horned melon. While groat contains 1.3mg of manganese, horned melon contains only 0.039mg.

Buckwheat and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Groat vs Horned melon infographic
Infographic link

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.
Groat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 MagnesiumMagnesium +477.5%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +274%
Contains more IronIron +94.7%
Contains more CopperCopper +5400%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +837.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +3233.3%
Contains more SeleniumSelenium +∞%

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.
Groat
6
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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 B1Vitamin B1 +304%
Contains more Vitamin B2Vitamin B2 +2733.3%
Contains more Vitamin B3Vitamin B3 +1142.5%
Contains more Vitamin B5Vitamin B5 +573.8%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +644.4%
Contains more FatsFats +169.8%
Contains more CarbsCarbs +845.8%
Contains more OtherOther +388.4%
Contains more WaterWater +812.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Horned melon DV% diff.
Copper 1.1mg 0.02mg 120%
Manganese 1.3mg 0.039mg 55%
Magnesium 231mg 40mg 45%
Phosphorus 347mg 37mg 44%
Vitamin B3 7.02mg 0.565mg 40%
Fiber 10g 40%
Vitamin B2 0.425mg 0.015mg 32%
Protein 13.25g 1.78g 23%
Carbs 71.5g 7.56g 21%
Vitamin B5 1.233mg 0.183mg 21%
Zinc 2.4mg 0.48mg 17%
Calories 343kcal 44kcal 15%
Selenium 8.3µg 15%
Iron 2.2mg 1.13mg 13%
Vitamin B6 0.21mg 0.063mg 11%
Potassium 460mg 123mg 10%
Folate 30µg 3µg 7%
Polyunsaturated fat 1.039g 7%
Vitamin B1 0.101mg 0.025mg 6%
Vitamin C 0mg 5.3mg 6%
Saturated fat 0.741g 3%
Monounsaturated fat 1.04g 3%
Fats 3.4g 1.26g 3%
Vitamin A 0µg 7µg 1%
Calcium 18mg 13mg 1%
Net carbs 61.5g 7.56g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
5%
Horned melon
Minerals Daily Need Coverage Score
109%
Groat
13%
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 - 0.741g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 6)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.2)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
Groat
Groat is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.