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Horned melon vs. Plum — In-Depth Nutrition Comparison

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Significant differences between horned melon and plums

  • The amount of iron and magnesium in horned melon is higher than in plums.
  • Horned melon covers your daily iron needs 12% more than plums.
  • Plums have 6 times less magnesium than horned melon. Horned melon has 40mg of magnesium, while plums have 7mg.

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

Infographic

Horned melon vs 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" 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%
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +116.7%
Contains more IronIron +564.7%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +131.3%
Contains more PotassiumPotassium +27.6%
Contains more CopperCopper +185%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +33.3%
~equal in Selenium ~0µg

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%
Plum
8
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin CVitamin C +79.2%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +154.3%
Contains more FatsFats +350%
Contains more OtherOther +16.2%
Contains more CarbsCarbs +51.1%
~equal in Water ~87.23g

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

All nutrients comparison - raw data values

Nutrient Horned melon Plum DV% diff.
Iron 1.13mg 0.17mg 12%
Magnesium 40mg 7mg 8%
Fiber 1.4g 6%
Vitamin C 5.3mg 9.5mg 5%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Copper 0.02mg 0.057mg 4%
Zinc 0.48mg 0.1mg 3%
Vitamin B6 0.063mg 0.029mg 3%
Phosphorus 37mg 16mg 3%
Fats 1.26g 0.28g 2%
Protein 1.78g 0.7g 2%
Vitamin E 0.26mg 2%
Vitamin B5 0.183mg 0.135mg 1%
Vitamin B3 0.565mg 0.417mg 1%
Folate 3µg 5µg 1%
Manganese 0.039mg 0.052mg 1%
Vitamin B2 0.015mg 0.026mg 1%
Vitamin A 7µg 17µg 1%
Potassium 123mg 157mg 1%
Carbs 7.56g 11.42g 1%
Calcium 13mg 6mg 1%
Calories 44kcal 46kcal 0%
Net carbs 7.56g 10.02g N/A
Sugar 9.92g N/A
Sodium 2mg 0mg 0%
Vitamin B1 0.025mg 0.028mg 0%
Choline 1.9mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.134g 0%
Polyunsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Plum
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%
Plum
Minerals Daily Need Coverage Score
13%
Horned melon
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.9)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
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 - 9.92g)
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?
?
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. 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.