Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Horned melon vs. Buckwheat — In-Depth Nutrition Comparison

Compare

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.
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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +39.8%
Contains more IronIron +41.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +27.5%
Contains more CopperCopper +630%
Contains more ZincZinc +27.1%
Contains more PhosphorusPhosphorus +89.2%
Contains more ManganeseManganese +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.
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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +66.4%
Contains more Vitamin B5Vitamin B5 +96.2%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 FatsFats +103.2%
Contains more WaterWater +17.6%
Contains more ProteinProtein +89.9%
Contains more CarbsCarbs +163.8%
~equal in Other ~0.43g

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 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Horned melon Buckwheat DV% diff.
Manganese 0.039mg 0.403mg 16%
Copper 0.02mg 0.146mg 14%
Fiber 2.7g 11%
Vitamin C 5.3mg 0mg 6%
Phosphorus 37mg 70mg 5%
Selenium 2.2µg 4%
Vitamin B5 0.183mg 0.359mg 4%
Carbs 7.56g 19.94g 4%
Choline 20.1mg 4%
Iron 1.13mg 0.8mg 4%
Magnesium 40mg 51mg 3%
Folate 3µg 14µg 3%
Protein 1.78g 3.38g 3%
Vitamin B2 0.015mg 0.039mg 2%
Vitamin B3 0.565mg 0.94mg 2%
Calories 44kcal 92kcal 2%
Vitamin K 1.9µg 2%
Vitamin B6 0.063mg 0.077mg 1%
Saturated fat 0.134g 1%
Polyunsaturated fat 0.188g 1%
Vitamin B1 0.025mg 0.04mg 1%
Vitamin E 0.09mg 1%
Vitamin A 7µg 0µg 1%
Zinc 0.48mg 0.61mg 1%
Potassium 123mg 88mg 1%
Calcium 13mg 7mg 1%
Fats 1.26g 0.62g 1%
Net carbs 7.56g 17.24g N/A
Sugar 0.9g N/A
Sodium 2mg 4mg 0%
Monounsaturated fat 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

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

People also compare

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
5%
Horned melon
8%
Buckwheat
Minerals Daily Need Coverage Score
13%
Horned melon
24%
Buckwheat

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 - 0.9g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 2mg)
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.