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Horned melon vs. Almonds — In-Depth Nutrition Comparison

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Important differences between horned melon and almonds

  • Almonds have more copper, manganese, vitamin B2, phosphorus, magnesium, iron, calcium, zinc, vitamin B3, and potassium than horned melon.
  • Almonds' daily need coverage for copper is 112% more.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Horned melon (Kiwano) and Nuts, almonds.

Infographic

Horned melon vs Almonds 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.
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%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +575%
Contains more CalciumCalcium +1969.2%
Contains more PotassiumPotassium +495.9%
Contains more IronIron +228.3%
Contains more CopperCopper +5055%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +1200%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +5487.2%

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.
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +720%
Contains more Vitamin B2Vitamin B2 +7486.7%
Contains more Vitamin B3Vitamin B3 +540.4%
Contains more Vitamin B5Vitamin B5 +157.4%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +1366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1917.5%
Contains more ProteinProtein +1088.2%
Contains more FatsFats +3862.7%
Contains more CarbsCarbs +185.1%
Contains more OtherOther +588.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horned melon Almonds DV% diff.
Vitamin E 25.63mg 171%
Copper 0.02mg 1.031mg 112%
Manganese 0.039mg 2.179mg 93%
Vitamin B2 0.015mg 1.138mg 86%
Polyunsaturated fat 12.329g 82%
Monounsaturated fat 31.551g 79%
Fats 1.26g 49.93g 75%
Phosphorus 37mg 481mg 63%
Magnesium 40mg 270mg 55%
Fiber 12.5g 50%
Protein 1.78g 21.15g 39%
Iron 1.13mg 3.71mg 32%
Calories 44kcal 579kcal 27%
Calcium 13mg 269mg 26%
Zinc 0.48mg 3.12mg 24%
Vitamin B3 0.565mg 3.618mg 19%
Potassium 123mg 733mg 18%
Saturated fat 3.802g 17%
Vitamin B1 0.025mg 0.205mg 15%
Folate 3µg 44µg 10%
Choline 52.1mg 9%
Selenium 4.1µg 7%
Vitamin C 5.3mg 0mg 6%
Vitamin B5 0.183mg 0.471mg 6%
Vitamin B6 0.063mg 0.137mg 6%
Carbs 7.56g 21.55g 5%
Vitamin A 7µg 0µg 1%
Net carbs 7.56g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 2mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Almonds
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
5%
Horned melon
78%
Almonds
Minerals Daily Need Coverage Score
13%
Horned melon
142%
Almonds

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.802g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.