Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Horned melon vs Cooking plantain - In-Depth Nutrition Comparison

Compare

How are Horned melon and Cooking plantain different?

  • Horned melon is richer in Iron, while Cooking plantain is higher in Vitamin B6, Vitamin C, Potassium, Copper, and Vitamin A.
  • Cooking plantain covers your daily need of Vitamin B6 18% more than Horned melon.
  • Horned melon contains 2 times more Iron than Cooking plantain. Horned melon contains 1.13mg of Iron, while Cooking plantain contains 0.6mg.

Horned melon (Kiwano) and Plantains, raw types were used in this article.

Infographic

Horned melon vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +88.3%
Contains more Calcium +333.3%
Contains more Zinc +242.9%
Contains less Sodium -50%
Contains more Potassium +305.7%
Contains more Copper +305%
Equal in Magnesium - 37
Equal in Phosphorus - 34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Iron +88.3%
Contains more Calcium +333.3%
Contains more Zinc +242.9%
Contains less Sodium -50%
Contains more Potassium +305.7%
Contains more Copper +305%
Equal in Magnesium - 37
Equal in Phosphorus - 34

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 C +247.2%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Folate +633.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +247.2%
Contains more Vitamin A +666.7%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Folate +633.3%

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 Cooking plantain
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Cooking plantain Opinion
Calories 44kcal 122kcal Cooking plantain
Protein 1.78g 1.3g Horned melon
Fats 1.26g 0.37g Horned melon
Vitamin C 5.3mg 18.4mg Cooking plantain
Net carbs 7.56g 29.59g Cooking plantain
Carbs 7.56g 31.89g Cooking plantain
Cholesterol mg 0mg Horned melon
Vitamin D IU 0IU Cooking plantain
Iron 1.13mg 0.6mg Horned melon
Calcium 13mg 3mg Horned melon
Potassium 123mg 499mg Cooking plantain
Magnesium 40mg 37mg Horned melon
Sugar g 15g Horned melon
Fiber g 2.3g Cooking plantain
Copper 0.02mg 0.081mg Cooking plantain
Zinc 0.48mg 0.14mg Horned melon
Starch g g
Phosphorus 37mg 34mg Horned melon
Sodium 2mg 4mg Horned melon
Vitamin A 147IU 1127IU Cooking plantain
Vitamin E mg 0.14mg Cooking plantain
Vitamin D µg 0µg Cooking plantain
Vitamin B1 0.025mg 0.052mg Cooking plantain
Vitamin B2 0.015mg 0.054mg Cooking plantain
Vitamin B3 0.565mg 0.686mg Cooking plantain
Vitamin B5 0.183mg 0.26mg Cooking plantain
Vitamin B6 0.063mg 0.299mg Cooking plantain
Vitamin B12 µg 0µg Cooking plantain
Vitamin K µg 0.7µg Cooking plantain
Folate 3µg 22µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat g 0.143g Horned melon
Monounsaturated Fat g 0.032g Cooking plantain
Polyunsaturated fat g 0.069g Cooking plantain
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
23
Cooking plantain
Mineral Summary Score
15
Horned melon
17
Cooking plantain

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
8%
Cooking plantain
Carbohydrates
8%
Horned melon
32%
Cooking plantain
Fats
6%
Horned melon
2%
Cooking plantain

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 - 15g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
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

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. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.