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Horned melon vs. Mackerel — In-Depth Nutrition Comparison

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How are horned melon and mackerel different?

  • Mackerel is higher than horned melon in vitamin B3, phosphorus, vitamin B6, vitamin B2, vitamin B5, magnesium, vitamin B1, copper, potassium, and iron.
  • Mackerel covers your daily need for vitamin B3, 39% more than horned melon.
  • Horned melon has a higher glycemic index (48) than mackerel (0).

Horned melon (Kiwano) and Fish, mackerel, Atlantic, cooked, dry heat types were used in this article.

Infographic

Horned melon vs Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +95%
Contains more MagnesiumMagnesium +142.5%
Contains more CalciumCalcium +15.4%
Contains more PotassiumPotassium +226%
Contains more IronIron +38.9%
Contains more CopperCopper +370%
Contains more ZincZinc +95.8%
Contains more PhosphorusPhosphorus +651.4%

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%
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +1225%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin B1Vitamin B1 +536%
Contains more Vitamin B2Vitamin B2 +2646.7%
Contains more Vitamin B3Vitamin B3 +1112.4%
Contains more Vitamin B5Vitamin B5 +441%
Contains more Vitamin B6Vitamin B6 +630.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +67%
Contains more ProteinProtein +1239.9%
Contains more FatsFats +1313.5%
Contains more OtherOther +1079.1%

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

All nutrients comparison - raw data values

Nutrient Horned melon Mackerel DV% diff.
Vitamin B12 19µg 792%
Selenium 51.6µg 94%
Protein 1.78g 23.85g 44%
Vitamin B3 0.565mg 6.85mg 39%
Phosphorus 37mg 278mg 34%
Vitamin B6 0.063mg 0.46mg 31%
Vitamin B2 0.015mg 0.412mg 31%
Polyunsaturated fat 4.3g 29%
Fats 1.26g 17.81g 25%
Cholesterol 75mg 25%
Saturated fat 4.176g 19%
Monounsaturated fat 7.006g 18%
Vitamin B5 0.183mg 0.99mg 16%
Magnesium 40mg 97mg 14%
Vitamin B1 0.025mg 0.159mg 11%
Calories 44kcal 262kcal 11%
Potassium 123mg 401mg 8%
Copper 0.02mg 0.094mg 8%
Iron 1.13mg 1.57mg 6%
Vitamin A 7µg 54µg 5%
Vitamin C 5.3mg 0.4mg 5%
Sodium 2mg 83mg 4%
Zinc 0.48mg 0.94mg 4%
Carbs 7.56g 0g 3%
Manganese 0.039mg 0.02mg 1%
Net carbs 7.56g 0g N/A
Calcium 13mg 15mg 0%
Folate 3µg 2µg 0%
Tryptophan 0.267mg 0%
Threonine 1.045mg 0%
Isoleucine 1.099mg 0%
Leucine 1.938mg 0%
Lysine 2.19mg 0%
Methionine 0.706mg 0%
Phenylalanine 0.931mg 0%
Valine 1.228mg 0%
Histidine 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Mackerel
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
217%
Mackerel
Minerals Daily Need Coverage Score
13%
Horned melon
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 81mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 4.176g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $5.6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.