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  6. Horned melon vs. Buckwheat

Horned melon vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Horned melon and Buckwheat

  • Horned melon is higher in Vitamin C, however, Buckwheat is richer in Manganese, and Copper.
  • Buckwheat's daily need coverage for Manganese is 16% higher.

The food types used in this comparison are Horned melon (Kiwano) and Buckwheat groats, roasted, cooked.

Infographic

Horned melon vs Buckwheat 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.
Horned melon
Horned melon
4
:
6
Buckwheat
Buckwheat
Contains more Calcium +85.7%
Contains more Iron +41.3%
Contains more Potassium +39.8%
Contains less Sodium -50%
Contains more Magnesium +27.5%
Contains more Phosphorus +89.2%
Contains more Zinc +27.1%
Contains more Copper +630%
Contains more Manganese +933.3%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +85.7%
Contains more Iron +41.3%
Contains more Potassium +39.8%
Contains less Sodium -50%
Contains more Magnesium +27.5%
Contains more Phosphorus +89.2%
Contains more Zinc +27.1%
Contains more Copper +630%
Contains more Manganese +933.3%

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.
Horned melon
Horned melon
2
:
10
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +22.2%
Contains more Folate +366.7%
Horned melon
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +66.4%
Contains more Vitamin B5 +96.2%
Contains more Vitamin B6 +22.2%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Horned melon
Horned melon
2
:
2
Buckwheat
Buckwheat
Contains more Fats +103.2%
Contains more Water +17.6%
Contains more Protein +89.9%
Contains more Carbs +163.8%
Equal in Other - 0.43
Horned melon
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Buckwheat
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Fats +103.2%
Contains more Water +17.6%
Contains more Protein +89.9%
Contains more Carbs +163.8%
Equal in Other - 0.43

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

All nutrients comparison - raw data values

Nutrient Horned melon Buckwheat Opinion
Net carbs 7.56g 17.24g Buckwheat
Protein 1.78g 3.38g Buckwheat
Fats 1.26g 0.62g Horned melon
Carbs 7.56g 19.94g Buckwheat
Calories 44kcal 92kcal Buckwheat
Fructose 0.1g Buckwheat
Sugar 0.9g Horned melon
Fiber 2.7g Buckwheat
Calcium 13mg 7mg Horned melon
Iron 1.13mg 0.8mg Horned melon
Magnesium 40mg 51mg Buckwheat
Phosphorus 37mg 70mg Buckwheat
Potassium 123mg 88mg Horned melon
Sodium 2mg 4mg Horned melon
Zinc 0.48mg 0.61mg Buckwheat
Copper 0.02mg 0.146mg Buckwheat
Manganese 0.039mg 0.403mg Buckwheat
Selenium 2.2µg Buckwheat
Vitamin A 147IU 0IU Horned melon
Vitamin A RAE 7µg 0µg Horned melon
Vitamin E 0.09mg Buckwheat
Vitamin C 5.3mg 0mg Horned melon
Vitamin B1 0.025mg 0.04mg Buckwheat
Vitamin B2 0.015mg 0.039mg Buckwheat
Vitamin B3 0.565mg 0.94mg Buckwheat
Vitamin B5 0.183mg 0.359mg Buckwheat
Vitamin B6 0.063mg 0.077mg Buckwheat
Folate 3µg 14µg Buckwheat
Vitamin K 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.134g Horned melon
Monounsaturated Fat 0.188g Buckwheat
Polyunsaturated fat 0.188g Buckwheat

Which food is preferable for your diet?

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

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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
8%
Buckwheat
Minerals Daily Need Coverage Score
13%
Horned melon
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.9g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 2mg)
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 - 0.134g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 3)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat is relatively richer in vitamins

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.