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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Contains more Manganese +502.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
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%
Contains more Manganese +502.6%

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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +147.1%
Contains more Water +188%
Contains more Protein +90.4%
Contains more Carbs +728.6%
Contains more Other +497.7%
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Fats +147.1%
Contains more Water +188%
Contains more Protein +90.4%
Contains more Carbs +728.6%
Contains more Other +497.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g Horned melon
Fiber 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
Manganese 0.039mg 0.235mg Dried fruit
Selenium 2.2µg Dried fruit
Vitamin A 147IU 3604IU Dried fruit
Vitamin A RAE 7µg 180µg Dried fruit
Vitamin E 4.33mg 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
Choline 13.9mg Dried fruit
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Saturated Fat 0.017g Horned melon
Monounsaturated Fat 0.074g Dried fruit
Polyunsaturated fat 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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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%
Horned melon
36%
Dried fruit
Minerals Daily Need Coverage Score
13%
Horned melon
44%
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

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. 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.