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  6. Horned melon vs. Cauliflower

Horned melon vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between horned melon and cauliflower?

  • Horned melon is richer in iron and magnesium, yet cauliflower is richer in vitamin C, folate, vitamin B5, vitamin B6, potassium, and manganese.
  • Cauliflower's daily need coverage for vitamin C is 48% higher.
  • Horned melon has 3 times more iron than cauliflower. Horned melon has 1.13mg of iron, while cauliflower has 0.42mg.

We used Horned melon (Kiwano) and Cauliflower, raw types in this comparison.

Infographic

Horned melon vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +169%
Contains more ZincZinc +77.8%
Contains less SodiumSodium -93.3%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +143.1%
Contains more CopperCopper +95%
Contains more PhosphorusPhosphorus +18.9%
Contains more ManganeseManganese +297.4%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin CVitamin C +809.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +264.5%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more FolateFolate +1800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Cauliflower DV% diff.
Vitamin C 5.3mg 48.2mg 48%
Folate 3µg 57µg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.183mg 0.667mg 10%
Iron 1.13mg 0.42mg 9%
Vitamin B6 0.063mg 0.184mg 9%
Fiber 2g 8%
Choline 44.3mg 8%
Magnesium 40mg 15mg 6%
Potassium 123mg 299mg 5%
Manganese 0.039mg 0.155mg 5%
Vitamin B2 0.015mg 0.06mg 3%
Copper 0.02mg 0.039mg 2%
Zinc 0.48mg 0.27mg 2%
Fats 1.26g 0.28g 2%
Vitamin B1 0.025mg 0.05mg 2%
Saturated fat 0.13g 1%
Fructose 0.97g 1%
Calories 44kcal 25kcal 1%
Selenium 0.6µg 1%
Vitamin A 7µg 0µg 1%
Sodium 2mg 30mg 1%
Phosphorus 37mg 44mg 1%
Calcium 13mg 22mg 1%
Carbs 7.56g 4.97g 1%
Vitamin E 0.08mg 1%
Protein 1.78g 1.92g 0%
Net carbs 7.56g 2.97g N/A
Sugar 1.91g N/A
Vitamin B3 0.565mg 0.507mg 0%
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +350%
Contains more CarbsCarbs +52.1%
Contains more OtherOther +76.7%
~equal in Protein ~1.92g
~equal in Water ~92.07g

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.