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Horned melon vs Common plum - In-Depth Nutrition Comparison

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Significant differences between Horned melon and Common plum

  • The amount of Iron, and Magnesium in Horned melon is higher than in Common plum.
  • Horned melon covers your daily Iron needs 12% more than Common plum.
  • Common plum has 6 times less Magnesium than Horned melon. Horned melon has 40mg of Magnesium, while Common plum has 7mg.

Specific food types used in this comparison are Horned melon (Kiwano) and Plums, raw.

Infographic

Horned melon vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +116.7%
Contains more Iron +564.7%
Contains more Magnesium +471.4%
Contains more Phosphorus +131.3%
Contains more Zinc +380%
Contains more Potassium +27.6%
Contains less Sodium -100%
Contains more Copper +185%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B3 +35.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin A +134.7%
Contains more Vitamin C +79.2%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +73.3%
Contains more Folate +66.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Common plum
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Horned melon Common plum Opinion
Net carbs 7.56g 10.02g Common plum
Protein 1.78g 0.7g Horned melon
Fats 1.26g 0.28g Horned melon
Carbs 7.56g 11.42g Common plum
Calories 44kcal 46kcal Common plum
Starch g 0g Common plum
Fructose g 3.07g Common plum
Sugar g 9.92g Horned melon
Fiber g 1.4g Common plum
Calcium 13mg 6mg Horned melon
Iron 1.13mg 0.17mg Horned melon
Magnesium 40mg 7mg Horned melon
Phosphorus 37mg 16mg Horned melon
Potassium 123mg 157mg Common plum
Sodium 2mg 0mg Common plum
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.057mg Common plum
Vitamin A 147IU 345IU Common plum
Vitamin E mg 0.26mg Common plum
Vitamin D IU 0IU Common plum
Vitamin D µg 0µg Common plum
Vitamin C 5.3mg 9.5mg Common plum
Vitamin B1 0.025mg 0.028mg Common plum
Vitamin B2 0.015mg 0.026mg Common plum
Vitamin B3 0.565mg 0.417mg Horned melon
Vitamin B5 0.183mg 0.135mg Horned melon
Vitamin B6 0.063mg 0.029mg Horned melon
Folate 3µg 5µg Common plum
Vitamin B12 µg 0µg Common plum
Vitamin K µg 6.4µg Common plum
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.017g Horned melon
Monounsaturated Fat g 0.134g Common plum
Polyunsaturated fat g 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
9
Common plum
Mineral Summary Score
15
Horned melon
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Horned melon
4%
Common plum
Carbohydrates
8%
Horned melon
11%
Common plum
Fats
6%
Horned melon
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 9.92g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 2mg)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.9)
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.