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  6. Horned melon vs. Beetroot

Horned melon vs. Beetroot — In-Depth Nutrition Comparison

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Differences between horned melon and beetroot

  • Beetroot is higher than horned melon in folate, manganese, copper, and potassium.
  • Beetroot's daily need coverage for folate is 27% higher.
  • Horned melon has 2 times more magnesium than beetroot. While horned melon has 40mg of magnesium, beetroot has only 23mg.
  • Horned melon has a lower glycemic index (48) than beetroot (64).

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

Infographic

Horned melon vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +73.9%
Contains more IronIron +41.3%
Contains more ZincZinc +37.1%
Contains less SodiumSodium -97.4%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +164.2%
Contains more CopperCopper +275%
Contains more ManganeseManganese +743.6%
~equal in Phosphorus ~40mg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B1Vitamin B1 +24%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more FolateFolate +3533.3%
~equal in Vitamin C ~4.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Beetroot DV% diff.
Folate 3µg 109µg 27%
Manganese 0.039mg 0.329mg 13%
Fiber 2.8g 11%
Copper 0.02mg 0.075mg 6%
Potassium 123mg 325mg 6%
Iron 1.13mg 0.8mg 4%
Magnesium 40mg 23mg 4%
Sodium 2mg 78mg 3%
Fats 1.26g 0.17g 2%
Vitamin B2 0.015mg 0.04mg 2%
Vitamin A 7µg 2µg 1%
Zinc 0.48mg 0.35mg 1%
Vitamin B1 0.025mg 0.031mg 1%
Vitamin B3 0.565mg 0.334mg 1%
Vitamin B5 0.183mg 0.155mg 1%
Carbs 7.56g 9.56g 1%
Choline 6mg 1%
Selenium 0.7µg 1%
Calories 44kcal 43kcal 0%
Protein 1.78g 1.61g 0%
Vitamin C 5.3mg 4.9mg 0%
Net carbs 7.56g 6.76g N/A
Calcium 13mg 16mg 0%
Sugar 6.76g N/A
Phosphorus 37mg 40mg 0%
Vitamin E 0.04mg 0%
Vitamin B6 0.063mg 0.067mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.06g 0%
Tryptophan 0.019mg 0%
Threonine 0.047mg 0%
Isoleucine 0.048mg 0%
Leucine 0.068mg 0%
Lysine 0.058mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.046mg 0%
Valine 0.056mg 0%
Histidine 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +641.2%
Contains more CarbsCarbs +26.5%
Contains more OtherOther +151.2%
~equal in Protein ~1.61g
~equal in Water ~87.58g

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.