Horned melon vs. Plantain — In-Depth Nutrition Comparison
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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.
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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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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| 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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| Rich in minerals | Equal | ||
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% |
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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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%
15%
Minerals Daily Need Coverage Score
13%
13%
Comparison summary
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 11)
Which food is cheaper?
Plantain is cheaper (difference - $1.4)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
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 - 14g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.069g)
Which food is richer in minerals?
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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.