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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.

Infographic

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

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.
Horned melon Avocado
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Horned melon Avocado Opinion
Calories 44kcal 160kcal Avocado
Protein 1.78g 2g Avocado
Fats 1.26g 14.66g Avocado
Vitamin C 5.3mg 10mg Avocado
Net carbs 7.56g 1.83g Horned melon
Carbs 7.56g 8.53g Avocado
Cholesterol mg 0mg Horned melon
Vitamin D IU 0IU Avocado
Iron 1.13mg 0.55mg Horned melon
Calcium 13mg 12mg Horned melon
Potassium 123mg 485mg Avocado
Magnesium 40mg 29mg Horned melon
Sugar g 0.66g Horned melon
Fiber g 6.7g Avocado
Copper 0.02mg 0.19mg Avocado
Zinc 0.48mg 0.64mg Avocado
Starch g 0.11g Avocado
Phosphorus 37mg 52mg Avocado
Sodium 2mg 7mg Horned melon
Vitamin A 147IU 146IU Horned melon
Vitamin E mg 2.07mg Avocado
Vitamin D µg 0µg Avocado
Vitamin B1 0.025mg 0.067mg Avocado
Vitamin B2 0.015mg 0.13mg Avocado
Vitamin B3 0.565mg 1.738mg Avocado
Vitamin B5 0.183mg 1.389mg Avocado
Vitamin B6 0.063mg 0.257mg Avocado
Vitamin B12 µg 0µg Avocado
Vitamin K µg 21µg Avocado
Folate 3µg 81µg Avocado
Trans Fat 0g 0g
Saturated Fat g 2.126g Horned melon
Monounsaturated Fat g 9.799g Avocado
Polyunsaturated fat g 1.816g Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Fructose g 0.12g Avocado

Which food is preferable for your diet?

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

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 - 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 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. 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.