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Horned melon vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between horned melon and cottage cheese

  • Horned melon has more iron, magnesium, and vitamin C, while cottage cheese has more phosphorus, vitamin B2, vitamin B5, and calcium.
  • Cottage cheese covers your daily need for phosphorus, 17% more than horned melon.
  • The amount of sodium in horned melon is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of horned melon is 48.

These are the specific foods used in this comparison Horned melon (Kiwano) and Cheese, cottage, creamed, large or small curd.

Infographic

Horned melon vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +400%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +1514.3%
Contains more ZincZinc +20%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1850%
Contains more CalciumCalcium +538.5%
Contains more CopperCopper +45%
Contains more PhosphorusPhosphorus +329.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +470.7%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin AVitamin A +428.6%
Contains more Vitamin B2Vitamin B2 +986.7%
Contains more Vitamin B5Vitamin B5 +204.4%
Contains more FolateFolate +300%
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin K ~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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +123.7%
Contains more WaterWater +11.5%
Contains more ProteinProtein +524.7%
Contains more FatsFats +241.3%
Contains more OtherOther +227.9%

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 Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Cottage cheese DV% diff.
Protein 1.78g 11.12g 19%
Selenium 9.7µg 18%
Vitamin B12 0.43µg 18%
Phosphorus 37mg 159mg 17%
Sodium 2mg 364mg 16%
Iron 1.13mg 0.07mg 13%
Vitamin B2 0.015mg 0.163mg 11%
Saturated fat 1.718g 8%
Magnesium 40mg 8mg 8%
Calcium 13mg 83mg 7%
Vitamin B5 0.183mg 0.557mg 7%
Vitamin C 5.3mg 0mg 6%
Cholesterol 17mg 6%
Fats 1.26g 4.3g 5%
Choline 18.4mg 3%
Vitamin B3 0.565mg 0.099mg 3%
Calories 44kcal 98kcal 3%
Vitamin A 7µg 37µg 3%
Manganese 0.039mg 0.002mg 2%
Monounsaturated fat 0.778g 2%
Folate 3µg 12µg 2%
Vitamin B6 0.063mg 0.046mg 1%
Polyunsaturated fat 0.123g 1%
Vitamin E 0.08mg 1%
Carbs 7.56g 3.38g 1%
Potassium 123mg 104mg 1%
Copper 0.02mg 0.029mg 1%
Zinc 0.48mg 0.4mg 1%
Vitamin D 0.1µg 1%
Net carbs 7.56g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Vitamin B1 0.025mg 0.027mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Cottage cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Horned melon
14%
Cottage cheese
Minerals Daily Need Coverage Score
13%
Horned melon
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 362mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 1.718g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.