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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
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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 more Iron +182.5%
Contains more Phosphorus +76.2%
Contains more Calcium +100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%

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.
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
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 13mg 26mg Cranberry
Iron 1.13mg 0.4mg Horned melon
Magnesium 40mg mg Horned melon
Phosphorus 37mg 21mg Horned melon
Potassium 123mg mg Horned melon
Sodium 2mg mg Cranberry
Zinc 0.48mg mg Horned melon
Copper 0.02mg mg Horned melon
Vitamin A 147IU 90IU Horned melon
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
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 mg Horned melon
Vitamin B6 0.063mg mg Horned melon
Folate 3µg µg Horned melon
Vitamin B12 µg µg
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg mg
Trans Fat 0g g Cranberry
Saturated Fat g g
Monounsaturated Fat g g
Polyunsaturated fat g g

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

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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
Horned melon
9
Cranberry
Mineral Summary Score
15
Horned melon
4
Cranberry

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%
Horned melon
2%
Cranberry
Carbohydrates
8%
Horned melon
12%
Cranberry
Fats
6%
Horned melon
2%
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.