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Horned melon vs. Banana — In-Depth Nutrition Comparison

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Differences between Horned melon and Banana

  • Horned melon is higher in Iron, however, Banana is richer in Vitamin B6, Manganese, Potassium, and Copper.
  • Banana's daily need coverage for Vitamin B6 is 23% higher.
  • Horned melon has 4 times more Iron than Banana. While Horned melon has 1.13mg of Iron, Banana has only 0.26mg.

The food types used in this comparison are Horned melon (Kiwano) and Bananas, raw.

Infographic

Horned melon vs Banana 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.
Contains more Calcium +160%
Contains more Iron +334.6%
Contains more Magnesium +48.1%
Contains more Phosphorus +68.2%
Contains more Zinc +220%
Contains more Potassium +191.1%
Contains less Sodium -50%
Contains more Copper +290%
Contains more Manganese +592.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +160%
Contains more Iron +334.6%
Contains more Magnesium +48.1%
Contains more Phosphorus +68.2%
Contains more Zinc +220%
Contains more Potassium +191.1%
Contains less Sodium -50%
Contains more Copper +290%
Contains more Manganese +592.3%

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.
:
11
Banana
Contains more Vitamin A +129.7%
Contains more Vitamin C +64.2%
Contains more Vitamin B1 +24%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +482.5%
Contains more Folate +566.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin A +129.7%
Contains more Vitamin C +64.2%
Contains more Vitamin B1 +24%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B3 +17.7%
Contains more Vitamin B5 +82.5%
Contains more Vitamin B6 +482.5%
Contains more Folate +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +63.3%
Contains more Fats +281.8%
Contains more Water +18.8%
Contains more Carbs +202.1%
Contains more Other +93%
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +63.3%
Contains more Fats +281.8%
Contains more Water +18.8%
Contains more Carbs +202.1%
Contains more Other +93%

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 Banana
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Banana Opinion
Net carbs 7.56g 20.24g Banana
Protein 1.78g 1.09g Horned melon
Fats 1.26g 0.33g Horned melon
Carbs 7.56g 22.84g Banana
Calories 44kcal 89kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g Horned melon
Fiber 2.6g Banana
Calcium 13mg 5mg Horned melon
Iron 1.13mg 0.26mg Horned melon
Magnesium 40mg 27mg Horned melon
Phosphorus 37mg 22mg Horned melon
Potassium 123mg 358mg Banana
Sodium 2mg 1mg Banana
Zinc 0.48mg 0.15mg Horned melon
Copper 0.02mg 0.078mg Banana
Manganese 0.039mg 0.27mg Banana
Selenium 1µg Banana
Vitamin A 147IU 64IU Horned melon
Vitamin A RAE 7µg 3µg Horned melon
Vitamin E 0.1mg Banana
Vitamin C 5.3mg 8.7mg Banana
Vitamin B1 0.025mg 0.031mg Banana
Vitamin B2 0.015mg 0.073mg Banana
Vitamin B3 0.565mg 0.665mg Banana
Vitamin B5 0.183mg 0.334mg Banana
Vitamin B6 0.063mg 0.367mg Banana
Folate 3µg 20µg Banana
Vitamin K 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.112g Horned melon
Monounsaturated Fat 0.032g Banana
Polyunsaturated fat 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
6%
Horned melon
16%
Banana
Minerals Daily Need Coverage Score
13%
Horned melon
14%
Banana

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 12.23g)
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 - 0.112g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is cheaper?
Banana
Banana is cheaper (difference - $1.2)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (48)
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

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.