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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.

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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 Potassium +433.3%
Contains more Copper +930%
Contains more Phosphorus +67.6%
Equal in Iron - 1.02
Equal in Magnesium - 43
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 58% 31% 69% 8% 27% 1%
Contains more Iron +10.8%
Contains more Zinc +65.5%
Contains more Calcium +200%
Contains more Potassium +433.3%
Contains more Copper +930%
Contains more Phosphorus +67.6%
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 C +1225%
Contains more Vitamin A +1370%
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 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 1% 1% 0% 14% 16% 24% 36% 39% 0% 7% 15%
Contains more Vitamin C +1225%
Contains more Vitamin A +1370%
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 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
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 the food
Protein
11%
Horned melon
15%
Dates
Carbohydrates
8%
Horned melon
75%
Dates
Fats
6%
Horned melon
2%
Dates

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 Dates
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Horned melon Dates
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 - 63.35g)
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)

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

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. 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.