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Horned melon vs. Endive — In-Depth Nutrition Comparison

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The main differences between horned melon and endive

  • Horned melon has more magnesium; however, endive has more vitamin A, folate, manganese, vitamin B5, copper, and potassium.
  • Daily need coverage for vitamin A for endive is 40% higher.
  • Endive has 3 times less magnesium than horned melon. Horned melon has 40mg of magnesium, while endive has 15mg.

Food types used in this article are Horned melon (Kiwano) and Endive, raw.

Infographic

Horned melon vs Endive 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%
Endive
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +166.7%
Contains more IronIron +36.1%
Contains more PhosphorusPhosphorus +32.1%
Contains less SodiumSodium -90.9%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +155.3%
Contains more CopperCopper +395%
Contains more ZincZinc +64.6%
Contains more ManganeseManganese +976.9%

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%
Endive
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B6Vitamin B6 +215%
Contains more Vitamin CVitamin C +22.6%
Contains more Vitamin AVitamin A +1442.9%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B5Vitamin B5 +391.8%
Contains more FolateFolate +4633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +42.4%
Contains more FatsFats +530%
Contains more CarbsCarbs +125.7%
Contains more OtherOther +227.9%
~equal in Water ~93.79g

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 Endive
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Horned melon Endive DV% diff.
Vitamin K 231µg 193%
Folate 3µg 142µg 35%
Manganese 0.039mg 0.42mg 17%
Vitamin B5 0.183mg 0.9mg 14%
Fiber 3.1g 12%
Vitamin A 7µg 108µg 11%
Copper 0.02mg 0.099mg 9%
Magnesium 40mg 15mg 6%
Potassium 123mg 314mg 6%
Vitamin B1 0.025mg 0.08mg 5%
Vitamin B2 0.015mg 0.075mg 5%
Iron 1.13mg 0.83mg 4%
Calcium 13mg 52mg 4%
Zinc 0.48mg 0.79mg 3%
Vitamin B6 0.063mg 0.02mg 3%
Choline 16.8mg 3%
Vitamin E 0.44mg 3%
Fats 1.26g 0.2g 2%
Polyunsaturated fat 0.087g 1%
Vitamin B3 0.565mg 0.4mg 1%
Calories 44kcal 17kcal 1%
Protein 1.78g 1.25g 1%
Carbs 7.56g 3.35g 1%
Vitamin C 5.3mg 6.5mg 1%
Phosphorus 37mg 28mg 1%
Sodium 2mg 22mg 1%
Net carbs 7.56g 0.25g N/A
Sugar 0.25g N/A
Selenium 0.2µg 0%
Saturated fat 0.048g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.05mg 0%
Isoleucine 0.072mg 0%
Leucine 0.098mg 0%
Lysine 0.063mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.053mg 0%
Valine 0.063mg 0%
Histidine 0.023mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Endive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Horned melon
66%
Endive
Minerals Daily Need Coverage Score
13%
Horned melon
21%
Endive

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 - 0.25g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.048g)
Which food is lower in glycemic index?
Endive
Endive is lower in glycemic index (difference - 3)
Which food is cheaper?
Endive
Endive is cheaper (difference - $1)
Which food is richer in minerals?
Endive
Endive is relatively richer in minerals
Which food is richer in vitamins?
Endive
Endive 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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.