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Horned melon vs. Cranberries — In-Depth Nutrition Comparison

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Differences between horned melon and cranberries

  • Horned melon is higher in iron; however, cranberries are richer in vitamin C and vitamin B2.
  • Cranberries' daily need coverage for vitamin C is 17% higher.
  • Horned melon has 3 times more iron than cranberries. While horned melon has 1.13mg of iron, cranberries have 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 Cranberries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +182.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +76.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +100%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +296.2%
Contains more Vitamin B2Vitamin B2 +433.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Horned melon Cranberries DV% diff.
Vitamin C 5.3mg 21mg 17%
Magnesium 40mg 10%
Iron 1.13mg 0.4mg 9%
Vitamin B6 0.063mg 5%
Vitamin B2 0.015mg 0.08mg 5%
Zinc 0.48mg 4%
Vitamin B5 0.183mg 4%
Potassium 123mg 4%
Protein 1.78g 0.4g 3%
Manganese 0.039mg 2%
Carbs 7.56g 12.2g 2%
Copper 0.02mg 2%
Phosphorus 37mg 21mg 2%
Vitamin B3 0.565mg 0.4mg 1%
Calories 44kcal 55kcal 1%
Vitamin A 7µg 1%
Calcium 13mg 26mg 1%
Fats 1.26g 0.5g 1%
Folate 3µg 1%
Net carbs 7.56g 12.2g N/A
Sodium 2mg 0%
Vitamin B1 0.025mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more ProteinProtein +345%
Contains more FatsFats +152%
Contains more OtherOther +115%
Contains more CarbsCarbs +61.4%
~equal in Water ~86.7g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Cranberries - 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.