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  6. Horned melon vs. Black turtle bean

Horned melon vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between horned melon and black turtle bean?

  • Black turtle bean is richer than horned melon in folate, copper, iron, vitamin B1, phosphorus, manganese, potassium, magnesium, vitamin B6, and zinc.
  • Black turtle bean's daily need coverage for folate is 110% more.
  • The glycemic index of black turtle bean is lower.

We used Horned melon (Kiwano) and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Horned melon vs Black turtle bean 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1130.8%
Contains more PotassiumPotassium +1119.5%
Contains more IronIron +669.9%
Contains more CopperCopper +4900%
Contains more ZincZinc +358.3%
Contains more PhosphorusPhosphorus +1089.2%
Contains more ManganeseManganese +2464.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3500%
Contains more Vitamin B2Vitamin B2 +1186.7%
Contains more Vitamin B3Vitamin B3 +246%
Contains more Vitamin B5Vitamin B5 +391.3%
Contains more Vitamin B6Vitamin B6 +354%
Contains more FolateFolate +14700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Horned melon Black turtle bean DV% diff.
Folate 3µg 444µg 110%
Copper 0.02mg 1mg 109%
Iron 1.13mg 8.7mg 95%
Vitamin B1 0.025mg 0.9mg 73%
Fiber 15.5g 62%
Phosphorus 37mg 440mg 58%
Manganese 0.039mg 1mg 42%
Potassium 123mg 1500mg 41%
Protein 1.78g 21.25g 39%
Magnesium 40mg 160mg 29%
Carbs 7.56g 63.25g 19%
Vitamin B6 0.063mg 0.286mg 17%
Zinc 0.48mg 2.2mg 16%
Calcium 13mg 160mg 15%
Calories 44kcal 339kcal 15%
Vitamin B5 0.183mg 0.899mg 14%
Vitamin B2 0.015mg 0.193mg 14%
Vitamin B3 0.565mg 1.955mg 9%
Selenium 3.2µg 6%
Vitamin C 5.3mg 0mg 6%
Vitamin K 5.6µg 5%
Polyunsaturated fat 0.387g 3%
Vitamin A 7µg 0µg 1%
Saturated fat 0.232g 1%
Fats 1.26g 0.9g 1%
Vitamin E 0.21mg 1%
Net carbs 7.56g 47.75g N/A
Sugar 2.12g N/A
Sodium 2mg 9mg 0%
Monounsaturated fat 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

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% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +40%
Contains more WaterWater +708.8%
Contains more ProteinProtein +1093.8%
Contains more CarbsCarbs +736.6%
Contains more OtherOther +737.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.