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  6. Horned melon vs. Chard raw

Horned melon vs. Chard raw — In-Depth Nutrition Comparison

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How are horned melon and chard raw different?

  • Chard raw is higher than horned melon in vitamin A, vitamin C, copper, manganese, magnesium, iron, potassium, and vitamin B2.
  • Chard raw covers your daily need for vitamin A, 119% more than horned melon.
  • Horned melon is lower in sodium.
  • Horned melon has a higher glycemic index (48) than chard raw (32).

Horned melon (Kiwano) and Chard, swiss, raw types were used in this article.

Infographic

Horned melon vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +102.5%
Contains more CalciumCalcium +292.3%
Contains more PotassiumPotassium +208.1%
Contains more IronIron +59.3%
Contains more CopperCopper +795%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +838.5%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin CVitamin C +466%
Contains more Vitamin AVitamin A +4271.4%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.172mg
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +530%
Contains more CarbsCarbs +102.1%
Contains more OtherOther +272.1%
~equal in Protein ~1.8g
~equal in Water ~92.66g

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 Chard raw
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 Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 7µg 306µg 33%
Vitamin C 5.3mg 30mg 27%
Copper 0.02mg 0.179mg 18%
Manganese 0.039mg 0.366mg 14%
Vitamin E 1.89mg 13%
Magnesium 40mg 81mg 10%
Sodium 2mg 213mg 9%
Potassium 123mg 379mg 8%
Iron 1.13mg 1.8mg 8%
Vitamin B2 0.015mg 0.09mg 6%
Fiber 1.6g 6%
Calcium 13mg 51mg 4%
Choline 18mg 3%
Folate 3µg 14µg 3%
Vitamin B6 0.063mg 0.099mg 3%
Selenium 0.9µg 2%
Fats 1.26g 0.2g 2%
Vitamin B3 0.565mg 0.4mg 1%
Calories 44kcal 19kcal 1%
Vitamin B1 0.025mg 0.04mg 1%
Phosphorus 37mg 46mg 1%
Zinc 0.48mg 0.36mg 1%
Carbs 7.56g 3.74g 1%
Protein 1.78g 1.8g 0%
Net carbs 7.56g 2.14g N/A
Sugar 1.1g N/A
Vitamin B5 0.183mg 0.172mg 0%
Saturated fat 0.03g 0%
Monounsaturated fat 0.04g 0%
Polyunsaturated fat 0.07g 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

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

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
185%
Chard raw
Minerals Daily Need Coverage Score
13%
Horned melon
34%
Chard raw

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 - 1.1g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 211mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.