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Horned melon vs. Cranberry — In-Depth Nutrition Comparison

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Differences between Horned melon and Cranberry

  • Horned melon is higher in Iron, however, Cranberry is richer in Vitamin C, and Vitamin B2.
  • Cranberry's daily need coverage for Vitamin C is 17% higher.
  • Horned melon has 3 times more Iron than Cranberry. While Horned melon has 1.13mg of Iron, Cranberry has only 0.4mg.

The food types used in this comparison are Horned melon (Kiwano) and Cranberry, low bush or lingenberry, raw (Alaska Native).

Infographic

Horned melon vs Cranberry 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.
Horned melon
Horned melon
7
:
2
Cranberry
Cranberry
Contains more Iron +182.5%
Contains more Phosphorus +76.2%
Contains more Calcium +100%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Iron +182.5%
Contains more Phosphorus +76.2%
Contains more Calcium +100%

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.
Horned melon
Horned melon
6
:
2
Cranberry
Cranberry
Contains more Vitamin A +63.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +41.3%
Contains more Vitamin C +296.2%
Contains more Vitamin B2 +433.3%
Horned melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +63.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B3 +41.3%
Contains more Vitamin C +296.2%
Contains more Vitamin B2 +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Horned melon
Horned melon
4
:
1
Cranberry
Cranberry
Contains more Protein +345%
Contains more Fats +152%
Contains more Other +115%
Contains more Carbs +61.4%
Equal in Water - 86.7
Horned melon
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Cranberry
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +345%
Contains more Fats +152%
Contains more Other +115%
Contains more Carbs +61.4%
Equal in Water - 86.7

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Horned melon Cranberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Horned melon Cranberry Opinion
Net carbs 7.56g 12.2g Cranberry
Protein 1.78g 0.4g Horned melon
Fats 1.26g 0.5g Horned melon
Carbs 7.56g 12.2g Cranberry
Calories 44kcal 55kcal Cranberry
Calcium 13mg 26mg Cranberry
Iron 1.13mg 0.4mg Horned melon
Magnesium 40mg Horned melon
Phosphorus 37mg 21mg Horned melon
Potassium 123mg Horned melon
Sodium 2mg Cranberry
Zinc 0.48mg Horned melon
Copper 0.02mg Horned melon
Manganese 0.039mg Horned melon
Vitamin A 147IU 90IU Horned melon
Vitamin A RAE 7µg Horned melon
Vitamin C 5.3mg 21mg Cranberry
Vitamin B1 0.025mg 0.02mg Horned melon
Vitamin B2 0.015mg 0.08mg Cranberry
Vitamin B3 0.565mg 0.4mg Horned melon
Vitamin B5 0.183mg Horned melon
Vitamin B6 0.063mg Horned melon
Folate 3µg Horned melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Cranberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Horned melon
9%
Cranberry
Minerals Daily Need Coverage Score
13%
Horned melon
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is richer in vitamins?
Horned melon
Horned melon is relatively richer in vitamins
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.