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Horned melon vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between horned melon and coconut

  • Horned melon has less manganese, copper, iron, phosphorus, potassium, folate, and zinc.
  • Coconut covers your daily manganese needs 64% more than horned melon.
  • The glycemic index of coconut is higher.

Food varieties used in this article are Horned melon (Kiwano) and Nuts, coconut meat, raw.

Infographic

Horned melon vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +25%
Contains less SodiumSodium -90%
Contains more PotassiumPotassium +189.4%
Contains more IronIron +115%
Contains more CopperCopper +2075%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +205.4%
Contains more ManganeseManganese +3746.2%
~equal in Calcium ~14mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin CVitamin C +60.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B1Vitamin B1 +164%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~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% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more WaterWater +89.3%
Contains more ProteinProtein +87.1%
Contains more FatsFats +2557.9%
Contains more CarbsCarbs +101.5%
Contains more OtherOther +123.3%

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 Coconut
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 Coconut DV% diff.
Saturated fat 29.698g 135%
Manganese 0.039mg 1.5mg 64%
Fats 1.26g 33.49g 50%
Copper 0.02mg 0.435mg 46%
Fiber 9g 36%
Selenium 10.1µg 18%
Calories 44kcal 354kcal 16%
Iron 1.13mg 2.43mg 16%
Phosphorus 37mg 113mg 11%
Potassium 123mg 356mg 7%
Folate 3µg 26µg 6%
Zinc 0.48mg 1.1mg 6%
Monounsaturated fat 1.425g 4%
Protein 1.78g 3.33g 3%
Vitamin B1 0.025mg 0.066mg 3%
Carbs 7.56g 15.23g 3%
Choline 12.1mg 2%
Vitamin B5 0.183mg 0.3mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.366g 2%
Vitamin C 5.3mg 3.3mg 2%
Magnesium 40mg 32mg 2%
Vitamin A 7µg 0µg 1%
Sodium 2mg 20mg 1%
Vitamin B6 0.063mg 0.054mg 1%
Net carbs 7.56g 6.23g N/A
Calcium 13mg 14mg 0%
Sugar 6.23g N/A
Vitamin B2 0.015mg 0.02mg 0%
Vitamin B3 0.565mg 0.54mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0%
Threonine 0.121mg 0%
Isoleucine 0.131mg 0%
Leucine 0.247mg 0%
Lysine 0.147mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.169mg 0%
Valine 0.202mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
13%
Horned melon
63%
Coconut

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 - 6.23g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 29.698g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 11)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.2)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut
Coconut 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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.