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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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.
Contains
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Iron
+10.8%
Contains
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Zinc
+65.5%
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Calcium
+200%
Contains
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Phosphorus
+67.6%
Contains
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Potassium
+433.3%
Contains
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Copper
+930%
Contains
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Manganese
+571.8%
Equal in Iron - 1.02
Equal in Magnesium - 43
Equal in Sodium - 2
Contains
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Iron
+10.8%
Contains
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Zinc
+65.5%
Contains
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Calcium
+200%
Contains
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Phosphorus
+67.6%
Contains
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Potassium
+433.3%
Contains
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Copper
+930%
Contains
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Manganese
+571.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+1370%
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Vitamin C
+1225%
Contains
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Vitamin B1
+108%
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Vitamin B2
+340%
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Vitamin B3
+125.5%
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Vitamin B5
+221.9%
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Vitamin B6
+161.9%
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Folate
+533.3%
Contains
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Vitamin A
+1370%
Contains
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Vitamin C
+1225%
Contains
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Vitamin B1
+108%
Contains
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Vitamin B2
+340%
Contains
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Vitamin B3
+125.5%
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Vitamin B5
+221.9%
Contains
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Vitamin B6
+161.9%
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Folate
+533.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+223.1%
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Water
+333.4%
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Protein
+37.6%
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Carbs
+892.5%
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Other
+272.1%
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Contains
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Fats
+223.1%
Contains
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Water
+333.4%
Contains
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Protein
+37.6%
Contains
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Carbs
+892.5%
Contains
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Other
+272.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.56g | 67.03g |
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| Protein | 1.78g | 2.45g |
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| Fats | 1.26g | 0.39g |
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| Carbs | 7.56g | 75.03g |
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| Calories | 44kcal | 282kcal |
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| Fructose | 19.56g |
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| Sugar | 63.35g |
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| Fiber | 8g |
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| Calcium | 13mg | 39mg |
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| Iron | 1.13mg | 1.02mg |
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| Magnesium | 40mg | 43mg |
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| Phosphorus | 37mg | 62mg |
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| Potassium | 123mg | 656mg |
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| Sodium | 2mg | 2mg | |
| Zinc | 0.48mg | 0.29mg |
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| Copper | 0.02mg | 0.206mg |
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| Manganese | 0.039mg | 0.262mg |
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| Selenium | 3µg |
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| Vitamin A | 147IU | 10IU |
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| Vitamin A RAE | 7µg | 0µg |
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| Vitamin E | 0.05mg |
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| Vitamin C | 5.3mg | 0.4mg |
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| Vitamin B1 | 0.025mg | 0.052mg |
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| Vitamin B2 | 0.015mg | 0.066mg |
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| Vitamin B3 | 0.565mg | 1.274mg |
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| Vitamin B5 | 0.183mg | 0.589mg |
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| Vitamin B6 | 0.063mg | 0.165mg |
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| Folate | 3µg | 19µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.043mg |
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| Isoleucine | 0.049mg |
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| Leucine | 0.084mg |
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| Lysine | 0.066mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.05mg |
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| Valine | 0.071mg |
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| Histidine | 0.032mg |
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| Saturated Fat | 0.032g |
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| Monounsaturated Fat | 0.036g |
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| Polyunsaturated fat | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
12%
Minerals Daily Need Coverage Score
13%
29%
Comparison summary
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 63.35g)
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)