Horned melon vs Cooking plantain - In-Depth Nutrition Comparison
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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.
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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
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Iron
+88.3%
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Calcium
+333.3%
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Zinc
+242.9%
Contains
less
Sodium
-50%
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Potassium
+305.7%
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Copper
+305%
Equal in Magnesium - 37
Equal in Phosphorus - 34
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Iron
+88.3%
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Calcium
+333.3%
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Zinc
+242.9%
Contains
less
Sodium
-50%
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Potassium
+305.7%
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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
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Vitamin C
+247.2%
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Vitamin A
+666.7%
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Vitamin B1
+108%
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Vitamin B2
+260%
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Vitamin B3
+21.4%
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Vitamin B5
+42.1%
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Vitamin B6
+374.6%
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Folate
+633.3%
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Vitamin C
+247.2%
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Vitamin A
+666.7%
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Vitamin B1
+108%
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Vitamin B2
+260%
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Vitamin B3
+21.4%
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Vitamin B5
+42.1%
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Vitamin B6
+374.6%
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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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 44kcal | 122kcal |
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| Protein | 1.78g | 1.3g |
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| Fats | 1.26g | 0.37g |
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| Vitamin C | 5.3mg | 18.4mg |
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| Net carbs | 7.56g | 29.59g |
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| Carbs | 7.56g | 31.89g |
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| Cholesterol | mg | 0mg |
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| Vitamin D | IU | 0IU |
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| Iron | 1.13mg | 0.6mg |
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| Calcium | 13mg | 3mg |
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| Potassium | 123mg | 499mg |
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| Magnesium | 40mg | 37mg |
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| Sugar | g | 15g |
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| Fiber | g | 2.3g |
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| Copper | 0.02mg | 0.081mg |
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| Zinc | 0.48mg | 0.14mg |
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| Starch | g | g | |
| Phosphorus | 37mg | 34mg |
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| Sodium | 2mg | 4mg |
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| Vitamin A | 147IU | 1127IU |
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| Vitamin E | mg | 0.14mg |
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| Vitamin D | µg | 0µg |
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| Vitamin B1 | 0.025mg | 0.052mg |
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| Vitamin B2 | 0.015mg | 0.054mg |
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| Vitamin B3 | 0.565mg | 0.686mg |
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| Vitamin B5 | 0.183mg | 0.26mg |
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| Vitamin B6 | 0.063mg | 0.299mg |
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| Vitamin B12 | µg | 0µg |
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| Vitamin K | µg | 0.7µg |
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| Folate | 3µg | 22µg |
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| Trans Fat | 0g | 0g | |
| Saturated Fat | g | 0.143g |
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| Monounsaturated Fat | g | 0.032g |
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| Polyunsaturated fat | g | 0.069g |
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| Tryptophan | mg | 0.015mg |
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| Threonine | mg | 0.034mg |
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| Isoleucine | mg | 0.036mg |
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| Leucine | mg | 0.059mg |
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| Lysine | mg | 0.06mg |
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| Methionine | mg | 0.017mg |
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| Phenylalanine | mg | 0.044mg |
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| Valine | mg | 0.046mg |
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| Histidine | mg | 0.064mg |
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| Fructose | g | g |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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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
23
Mineral Summary Score
15
17
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%
8%
Carbohydrates
8%
32%
Fats
6%
2%
Comparison summary
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Horned melon is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Cooking plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Cooking plantain is cheaper (difference - $1.4)
Which food is richer in vitamins?
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.