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Horned melon vs Avocado - In-Depth Nutrition Comparison

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How are Horned melon and Avocado different?

  • Horned melon is richer in Iron, while Avocado is higher in Vitamin B5, Folate, Copper, Vitamin B6, Potassium, Vitamin B2, Vitamin B3 and Vitamin C.
  • Avocado covers your daily need of Vitamin B5 24% more than Horned melon.
  • Horned melon contains 2 times more Iron than Avocado. Horned melon contains 1.13mg of Iron, while Avocado contains 0.55mg.

Horned melon (Kiwano) and Avocados, raw, all commercial varieties types were used in this article.

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Horned melon vs Avocado 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 Iron +105.5%
Contains more Magnesium +37.9%
Contains less Sodium -71.4%
Contains more Potassium +294.3%
Contains more Copper +850%
Contains more Zinc +33.3%
Contains more Phosphorus +40.5%
Equal in Calcium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +105.5%
Contains more Magnesium +37.9%
Contains less Sodium -71.4%
Contains more Potassium +294.3%
Contains more Copper +850%
Contains more Zinc +33.3%
Contains more Phosphorus +40.5%
Equal in Calcium - 12

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
:
11
Avocado
Contains more Vitamin C +88.7%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +207.6%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Folate +2600%
Equal in Vitamin A - 146
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Contains more Vitamin C +88.7%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +766.7%
Contains more Vitamin B3 +207.6%
Contains more Vitamin B5 +659%
Contains more Vitamin B6 +307.9%
Contains more Folate +2600%
Equal in Vitamin A - 146

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Horned melon
35
Avocado
Mineral Summary Score
15
Horned melon
24
Avocado

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 the food
Protein
11%
Horned melon
12%
Avocado
Carbohydrates
8%
Horned melon
9%
Avocado
Fats
6%
Horned melon
68%
Avocado

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 0.66g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 8)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.6)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Avocado Opinion
Calories 44 160 Avocado
Protein 1.78 2 Avocado
Fats 1.26 14.66 Avocado
Vitamin C 5.3 10 Avocado
Carbs 7.56 8.53 Avocado
Cholesterol 0 Horned melon
Vitamin D 0 Avocado
Iron 1.13 0.55 Horned melon
Calcium 13 12 Horned melon
Potassium 123 485 Avocado
Magnesium 40 29 Horned melon
Sugars 0.66 Horned melon
Fiber 6.7 Avocado
Copper 0.02 0.19 Avocado
Zinc 0.48 0.64 Avocado
Starch 0.11 Avocado
Phosphorus 37 52 Avocado
Sodium 2 7 Horned melon
Vitamin A 147 146 Horned melon
Vitamin E 2.07 Avocado
Vitamin D 0 Avocado
Vitamin B1 0.025 0.067 Avocado
Vitamin B2 0.015 0.13 Avocado
Vitamin B3 0.565 1.738 Avocado
Vitamin B5 0.183 1.389 Avocado
Vitamin B6 0.063 0.257 Avocado
Vitamin B12 0 Avocado
Vitamin K 21 Avocado
Folate 3 81 Avocado
Trans Fat 0 0
Saturated Fat 2.126 Horned melon
Monounsaturated Fat 9.799 Avocado
Polyunsaturated fat 1.816 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 Avocado

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 of the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.