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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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Horned melon vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Horned melon
Horned melon
6
:
2
Cooking plantain
Cooking plantain
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
Horned melon
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Cooking plantain
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
Horned melon
Horned melon
0
:
12
Cooking plantain
Cooking plantain
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%
Horned melon
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%
Cooking plantain
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
11%
Horned melon
8%
Cooking plantain
Carbohydrates
8%
Horned melon
32%
Cooking plantain
Fats
6%
Horned melon
2%
Cooking plantain

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Cooking plantain Opinion
Calories 44 122 Cooking plantain
Protein 1.78 1.3 Horned melon
Fats 1.26 0.37 Horned melon
Vitamin C 5.3 18.4 Cooking plantain
Carbs 7.56 31.89 Cooking plantain
Cholesterol 0 Horned melon
Vitamin D 0 Cooking plantain
Iron 1.13 0.6 Horned melon
Calcium 13 3 Horned melon
Potassium 123 499 Cooking plantain
Magnesium 40 37 Horned melon
Sugars 15 Horned melon
Fiber 2.3 Cooking plantain
Copper 0.02 0.081 Cooking plantain
Zinc 0.48 0.14 Horned melon
Starch
Phosphorus 37 34 Horned melon
Sodium 2 4 Horned melon
Vitamin A 147 1127 Cooking plantain
Vitamin E 0.14 Cooking plantain
Vitamin D 0 Cooking plantain
Vitamin B1 0.025 0.052 Cooking plantain
Vitamin B2 0.015 0.054 Cooking plantain
Vitamin B3 0.565 0.686 Cooking plantain
Vitamin B5 0.183 0.26 Cooking plantain
Vitamin B6 0.063 0.299 Cooking plantain
Vitamin B12 0 Cooking plantain
Vitamin K 0.7 Cooking plantain
Folate 3 22 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 Horned melon
Monounsaturated Fat 0.032 Cooking plantain
Polyunsaturated fat 0.069 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose

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 of 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.