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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 cover your daily need for 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" 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%
Dates
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +65.5%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +433.3%
Contains more CopperCopper +930%
Contains more PhosphorusPhosphorus +67.6%
Contains more ManganeseManganese +571.8%
~equal in Magnesium ~43mg
~equal in Iron ~1.02mg
~equal in Sodium ~2mg

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%
Dates
9
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +1225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +221.9%
Contains more Vitamin B6Vitamin B6 +161.9%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Dates DV% diff.
Fiber 8g 32%
Fructose 19.56g 24%
Carbs 7.56g 75.03g 22%
Copper 0.02mg 0.206mg 21%
Potassium 123mg 656mg 16%
Calories 44kcal 282kcal 12%
Manganese 0.039mg 0.262mg 10%
Vitamin B5 0.183mg 0.589mg 8%
Vitamin B6 0.063mg 0.165mg 8%
Vitamin C 5.3mg 0.4mg 5%
Selenium 3µg 5%
Folate 3µg 19µg 4%
Vitamin B3 0.565mg 1.274mg 4%
Phosphorus 37mg 62mg 4%
Vitamin B2 0.015mg 0.066mg 4%
Calcium 13mg 39mg 3%
Vitamin K 2.7µg 2%
Vitamin B1 0.025mg 0.052mg 2%
Zinc 0.48mg 0.29mg 2%
Magnesium 40mg 43mg 1%
Vitamin A 7µg 0µg 1%
Protein 1.78g 2.45g 1%
Fats 1.26g 0.39g 1%
Iron 1.13mg 1.02mg 1%
Choline 6.3mg 1%
Net carbs 7.56g 67.03g N/A
Sugar 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.05mg 0%
Saturated fat 0.032g 0%
Monounsaturated fat 0.036g 0%
Polyunsaturated fat 0.019g 0%
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 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
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more FatsFats +223.1%
Contains more WaterWater +333.4%
Contains more ProteinProtein +37.6%
Contains more CarbsCarbs +892.5%
Contains more OtherOther +272.1%

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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. 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.