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Horned melon vs Dates - In-Depth Nutrition Comparison

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How are Horned melon and Dates different?

  • Horned melon is richer in Vitamin C, while Dates are higher in Copper, Potassium, Manganese, Vitamin B5, and Vitamin B6.
  • Dates covers your daily need of Copper 21% more than Horned melon.
  • Horned melon contains 13 times more Vitamin C than Dates . Horned melon contains 5.3mg of Vitamin C, while Dates contain 0.4mg.

Horned melon (Kiwano) and Dates, deglet noor types were used in this article.

Infographic

Horned melon vs Dates  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 +10.8%
Contains more Zinc +65.5%
Contains more Calcium +200%
Contains more Phosphorus +67.6%
Contains more Potassium +433.3%
Contains more Copper +930%
Equal in Iron - 1.02
Equal in Magnesium - 43
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Iron +10.8%
Contains more Zinc +65.5%
Contains more Calcium +200%
Contains more Phosphorus +67.6%
Contains more Potassium +433.3%
Contains more Copper +930%
Equal in Iron - 1.02
Equal in Magnesium - 43
Equal in Sodium - 2

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
:
10
Dates
Contains more Vitamin A +1370%
Contains more Vitamin C +1225%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Folate +533.3%
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 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +1370%
Contains more Vitamin C +1225%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +125.5%
Contains more Vitamin B5 +221.9%
Contains more Vitamin B6 +161.9%
Contains more Folate +533.3%

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 Dates
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Horned melon Dates Opinion
Net carbs 7.56g 67.03g Dates
Protein 1.78g 2.45g Dates
Fats 1.26g 0.39g Horned melon
Carbs 7.56g 75.03g Dates
Calories 44kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar g 63.35g Horned melon
Fiber g 8g Dates
Calcium 13mg 39mg Dates
Iron 1.13mg 1.02mg Horned melon
Magnesium 40mg 43mg Dates
Phosphorus 37mg 62mg Dates
Potassium 123mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.48mg 0.29mg Horned melon
Copper 0.02mg 0.206mg Dates
Vitamin A 147IU 10IU Horned melon
Vitamin E mg 0.05mg Dates
Vitamin D IU 0IU Dates
Vitamin D µg 0µg Dates
Vitamin C 5.3mg 0.4mg Horned melon
Vitamin B1 0.025mg 0.052mg Dates
Vitamin B2 0.015mg 0.066mg Dates
Vitamin B3 0.565mg 1.274mg Dates
Vitamin B5 0.183mg 0.589mg Dates
Vitamin B6 0.063mg 0.165mg Dates
Folate 3µg 19µg Dates
Vitamin B12 µg 0µg Dates
Vitamin K µg 2.7µg Dates
Tryptophan mg 0.012mg Dates
Threonine mg 0.043mg Dates
Isoleucine mg 0.049mg Dates
Leucine mg 0.084mg Dates
Lysine mg 0.066mg Dates
Methionine mg 0.022mg Dates
Phenylalanine mg 0.05mg Dates
Valine mg 0.071mg Dates
Histidine mg 0.032mg Dates
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.032g Horned melon
Monounsaturated Fat g 0.036g Dates
Polyunsaturated fat g 0.019g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Dates
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
12
Dates
Mineral Summary Score
15
Horned melon
30
Dates

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
15%
Dates
Carbohydrates
8%
Horned melon
75%
Dates
Fats
6%
Horned melon
2%
Dates

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 63.35g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.