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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 RAE, 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
Infographic link

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

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 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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 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%

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 Sugar ok
Lower in Sodium 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

All nutrients comparison - raw data values

Nutrient Horned melon Dried fruit Opinion
Net carbs 7.56g 55.34g Dried fruit
Protein 1.78g 3.39g Dried fruit
Fats 1.26g 0.51g Horned melon
Carbs 7.56g 62.64g Dried fruit
Calories 44kcal 241kcal Dried fruit
Starch g 0.35g Dried fruit
Fructose g 12.47g Dried fruit
Sugar g 53.44g Horned melon
Fiber g 7.3g Dried fruit
Calcium 13mg 55mg Dried fruit
Iron 1.13mg 2.66mg Dried fruit
Magnesium 40mg 32mg Horned melon
Phosphorus 37mg 71mg Dried fruit
Potassium 123mg 1162mg Dried fruit
Sodium 2mg 10mg Horned melon
Zinc 0.48mg 0.39mg Horned melon
Copper 0.02mg 0.343mg Dried fruit
Vitamin A 147IU 3604IU Dried fruit
Vitamin E mg 4.33mg Dried fruit
Vitamin D IU 0IU Dried fruit
Vitamin D µg 0µg Dried fruit
Vitamin C 5.3mg 1mg Horned melon
Vitamin B1 0.025mg 0.015mg Horned melon
Vitamin B2 0.015mg 0.074mg Dried fruit
Vitamin B3 0.565mg 2.589mg Dried fruit
Vitamin B5 0.183mg 0.516mg Dried fruit
Vitamin B6 0.063mg 0.143mg Dried fruit
Folate 3µg 10µg Dried fruit
Vitamin B12 µg 0µg Dried fruit
Vitamin K µg 3.1µg Dried fruit
Tryptophan mg 0.016mg Dried fruit
Threonine mg 0.073mg Dried fruit
Isoleucine mg 0.063mg Dried fruit
Leucine mg 0.105mg Dried fruit
Lysine mg 0.083mg Dried fruit
Methionine mg 0.015mg Dried fruit
Phenylalanine mg 0.062mg Dried fruit
Valine mg 0.078mg Dried fruit
Histidine mg 0.047mg Dried fruit
Cholesterol mg 0mg Horned melon
Trans Fat 0g g Dried fruit
Saturated Fat g 0.017g Horned melon
Monounsaturated Fat g 0.074g Dried fruit
Polyunsaturated fat g 0.074g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Dried fruit
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
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

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 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 - 0.017g)
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

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.