Horned melon vs. Plantain — In-Depth Nutrition Comparison
Compare
How are horned melon and plantains different?
- Horned melon is higher in iron; however, plantains are richer in vitamin A, vitamin B6, potassium, vitamin C, folate, and copper.
- Daily need coverage for vitamin A for plantains is 15% higher.
- Horned melon contains 4 times more zinc than plantains. While horned melon contains 0.48mg of zinc, plantains contain only 0.13mg.
- Plantains have a lower glycemic index (37) than horned melon (48).
Horned melon (Kiwano) and Plantains, cooked are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +550% |
| Contains more IronIron | +94.8% |
| Contains more ZincZinc | +269.2% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +278% |
| Contains more CopperCopper | +230% |
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.
| Contains more Vitamin CVitamin C | +105.7% |
| Contains more Vitamin AVitamin A | +542.9% |
| Contains more Vitamin B1Vitamin B1 | +84% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +281% |
| Contains more FolateFolate | +766.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.063mg | 0.24mg | 14% |
| Potassium | 123mg | 465mg | 10% |
| Fiber | 2.3g | 9% | |
| Carbs | 7.56g | 31.15g | 8% |
| Iron | 1.13mg | 0.58mg | 7% |
| Vitamin C | 5.3mg | 10.9mg | 6% |
| Folate | 3µg | 26µg | 6% |
| Copper | 0.02mg | 0.066mg | 5% |
| Calories | 44kcal | 116kcal | 4% |
| Vitamin A | 7µg | 45µg | 4% |
| Vitamin B2 | 0.015mg | 0.052mg | 3% |
| Zinc | 0.48mg | 0.13mg | 3% |
| Selenium | 1.4µg | 3% | |
| Choline | 12.7mg | 2% | |
| Protein | 1.78g | 0.79g | 2% |
| Manganese | 0.039mg | 2% | |
| Vitamin B1 | 0.025mg | 0.046mg | 2% |
| Fats | 1.26g | 0.18g | 2% |
| Magnesium | 40mg | 32mg | 2% |
| Vitamin E | 0.13mg | 1% | |
| Phosphorus | 37mg | 28mg | 1% |
| Calcium | 13mg | 2mg | 1% |
| Vitamin B3 | 0.565mg | 0.756mg | 1% |
| Vitamin B5 | 0.183mg | 0.233mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Net carbs | 7.56g | 28.85g | N/A |
| Sugar | 14g | N/A | |
| Sodium | 2mg | 5mg | 0% |
| Saturated fat | 0.069g | 0% | |
| Monounsaturated fat | 0.015g | 0% | |
| Polyunsaturated fat | 0.033g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
| Contains more ProteinProtein | +125.3% |
| Contains more FatsFats | +600% |
| Contains more WaterWater | +32.2% |
| Contains more CarbsCarbs | +312% |
| Contains more OtherOther | +34.9% |
