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Horned melon vs Dried fruit - In-Depth Nutrition Comparison

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Summary of differences between Horned melon and Dried fruit

  • The amount of Copper, Potassium, Vitamin A, Iron, Vitamin B3, Manganese, Vitamin B5, and Vitamin B6 in Dried fruit is higher than in Horned melon.
  • Dried fruit covers your daily need of Copper 36% more than Horned melon.

These are the specific foods used in this comparison Horned melon (Kiwano) and Apricots, dried, sulfured, uncooked.

Infographic

Horned melon vs Dried fruit 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
Horned melon
Horned melon
3
:
5
Dried fruit
Dried fruit
Contains more Magnesium +25%
Contains more Zinc +23.1%
Contains less Sodium -80%
Contains more Iron +135.4%
Contains more Calcium +323.1%
Contains more Potassium +844.7%
Contains more Copper +1615%
Contains more Phosphorus +91.9%
Horned melon
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Dried fruit
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Contains more Magnesium +25%
Contains more Zinc +23.1%
Contains less Sodium -80%
Contains more Iron +135.4%
Contains more Calcium +323.1%
Contains more Potassium +844.7%
Contains more Copper +1615%
Contains more Phosphorus +91.9%

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
Horned melon
Horned melon
2
:
10
Dried fruit
Dried fruit
Contains more Vitamin C +430%
Contains more Vitamin B1 +66.7%
Contains more Vitamin A +2351.7%
Contains more Vitamin B2 +393.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Folate +233.3%
Horned melon
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%
Dried fruit
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Contains more Vitamin C +430%
Contains more Vitamin B1 +66.7%
Contains more Vitamin A +2351.7%
Contains more Vitamin B2 +393.3%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +182%
Contains more Vitamin B6 +127%
Contains more Folate +233.3%

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
38
Dried fruit
Mineral Summary Score
15
Horned melon
50
Dried fruit

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
20%
Dried fruit
Carbohydrates
8%
Horned melon
63%
Dried fruit
Fats
6%
Horned melon
2%
Dried fruit

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 Dried fruit
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Dried fruit
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 is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Horned melon Dried fruit Opinion
Calories 44 241 Dried fruit
Protein 1.78 3.39 Dried fruit
Fats 1.26 0.51 Horned melon
Vitamin C 5.3 1 Horned melon
Carbs 7.56 62.64 Dried fruit
Cholesterol 0 Horned melon
Vitamin D 0 Dried fruit
Iron 1.13 2.66 Dried fruit
Calcium 13 55 Dried fruit
Potassium 123 1162 Dried fruit
Magnesium 40 32 Horned melon
Sugar 53.44 Horned melon
Fiber 7.3 Dried fruit
Copper 0.02 0.343 Dried fruit
Zinc 0.48 0.39 Horned melon
Starch 0.35 Dried fruit
Phosphorus 37 71 Dried fruit
Sodium 2 10 Horned melon
Vitamin A 147 3604 Dried fruit
Vitamin E 4.33 Dried fruit
Vitamin D 0 Dried fruit
Vitamin B1 0.025 0.015 Horned melon
Vitamin B2 0.015 0.074 Dried fruit
Vitamin B3 0.565 2.589 Dried fruit
Vitamin B5 0.183 0.516 Dried fruit
Vitamin B6 0.063 0.143 Dried fruit
Vitamin B12 0 Dried fruit
Vitamin K 3.1 Dried fruit
Folate 3 10 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 Horned melon
Monounsaturated Fat 0.074 Dried fruit
Polyunsaturated fat 0.074 Dried fruit
Tryptophan 0.016 Dried fruit
Threonine 0.073 Dried fruit
Isoleucine 0.063 Dried fruit
Leucine 0.105 Dried fruit
Lysine 0.083 Dried fruit
Methionine 0.015 Dried fruit
Phenylalanine 0.062 Dried fruit
Valine 0.078 Dried fruit
Histidine 0.047 Dried fruit
Fructose 12.47 Dried fruit

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.