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Horned melon vs. Port Salut — In-Depth Nutrition Comparison

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A recap on differences between horned melon and port Salut

  • Horned melon has more iron and vitamin C; however, port Salut is higher in calcium, phosphorus, zinc, vitamin A, and vitamin B2.
  • Port Salut covers your daily calcium needs 64% more than horned melon.
  • Horned melon has less sodium.
  • The glycemic index of horned melon is higher.

Food varieties used in this article are Horned melon (Kiwano) and Cheese, port de salut.

Infographic

Horned melon vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +162.8%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +254.5%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +10.6%
Contains more ZincZinc +441.7%
Contains more PhosphorusPhosphorus +873%
~equal in Copper ~0.022mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B3Vitamin B3 +841.7%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin B2Vitamin B2 +1500%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more FolateFolate +500%

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +1226.3%
Contains more WaterWater +95.8%
Contains more ProteinProtein +1236%
Contains more FatsFats +2138.1%
Contains more OtherOther +365.1%

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 Port Salut
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Horned melon Port Salut DV% diff.
Saturated fat 16.691g 76%
Calcium 13mg 650mg 64%
Vitamin B12 1.5µg 63%
Phosphorus 37mg 360mg 46%
Protein 1.78g 23.78g 44%
Fats 1.26g 28.2g 41%
Cholesterol 123mg 41%
Vitamin A 7µg 315µg 34%
Selenium 14.5µg 26%
Monounsaturated fat 9.338g 23%
Sodium 2mg 534mg 23%
Zinc 0.48mg 2.6mg 19%
Vitamin B2 0.015mg 0.24mg 17%
Calories 44kcal 352kcal 15%
Iron 1.13mg 0.43mg 9%
Vitamin C 5.3mg 0mg 6%
Polyunsaturated fat 0.729g 5%
Magnesium 40mg 24mg 4%
Folate 3µg 18µg 4%
Choline 15.4mg 3%
Vitamin B3 0.565mg 0.06mg 3%
Vitamin D 21IU 3%
Vitamin D 0.5µg 3%
Carbs 7.56g 0.57g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.4µg 2%
Vitamin B1 0.025mg 0.014mg 1%
Manganese 0.039mg 0.011mg 1%
Vitamin B5 0.183mg 0.21mg 1%
Vitamin B6 0.063mg 0.053mg 1%
Net carbs 7.56g 0.57g N/A
Potassium 123mg 136mg 0%
Sugar 0.57g N/A
Copper 0.02mg 0.022mg 0%
Tryptophan 0.343mg 0%
Threonine 0.876mg 0%
Isoleucine 1.446mg 0%
Leucine 2.482mg 0%
Lysine 1.987mg 0%
Methionine 0.734mg 0%
Phenylalanine 1.323mg 0%
Valine 1.707mg 0%
Histidine 0.686mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Port Salut
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
32%
Port Salut
Minerals Daily Need Coverage Score
13%
Horned melon
62%
Port Salut

Comparison summary

Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is lower in glycemic index?
Port Salut
Port Salut is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 532mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 16.691g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $2.1)

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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.