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Horned melon vs Fruit salad - In-Depth Nutrition Comparison

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The main differences between Horned melon and Fruit salad

  • Fruit salad contains less Iron and Magnesium than Horned melon.
  • Daily need coverage for Iron from Horned melon is 11% higher.
  • Fruit salad has 5 times less Magnesium than Horned melon. Horned melon has 40mg of Magnesium, while Fruit salad has 8mg.

Food types used in this article are Horned melon (Kiwano) and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

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Horned melon vs Fruit salad 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
:
Contains more Iron +352%
Contains more Calcium +18.2%
Contains more Magnesium +400%
Contains more Zinc +242.9%
Contains more Phosphorus +164.3%
Contains less Sodium -60%
Contains more Copper +150%
Equal in Potassium - 116
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 11% 6% 17% 4% 6% 1%
Contains more Iron +352%
Contains more Calcium +18.2%
Contains more Magnesium +400%
Contains more Zinc +242.9%
Contains more Phosphorus +164.3%
Contains less Sodium -60%
Contains more Copper +150%
Equal in Potassium - 116

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
:
Contains more Vitamin C +60.6%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +308.2%
Equal in Vitamin B2 - 0.014
Equal in Folate - 3
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 36% 0% 0% 3% 4% 7% 4% 7% 0% 0% 3%
Contains more Vitamin C +60.6%
Contains more Vitamin B1 +127.3%
Contains more Vitamin B3 +58.7%
Contains more Vitamin B5 +245.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin A +308.2%
Equal in Vitamin B2 - 0.014
Equal in Folate - 3

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Horned melon
6
Fruit salad
Mineral Summary Score
15
Horned melon
7
Fruit salad

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 the food
Protein
11%
Horned melon
3%
Fruit salad
Carbohydrates
8%
Horned melon
13%
Fruit salad
Fats
6%
Horned melon
0%
Fruit salad

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Fruit salad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in price ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Horned melon Fruit salad
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 contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1.4)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Fruit salad Opinion
Calories 44 50 Fruit salad
Protein 1.78 0.51 Horned melon
Fats 1.26 0.03 Horned melon
Vitamin C 5.3 3.3 Horned melon
Carbs 7.56 13.05 Fruit salad
Cholesterol 0 Horned melon
Vitamin D 0 Fruit salad
Iron 1.13 0.25 Horned melon
Calcium 13 11 Horned melon
Potassium 123 116 Horned melon
Magnesium 40 8 Horned melon
Sugars
Fiber 1 Fruit salad
Copper 0.02 0.05 Fruit salad
Zinc 0.48 0.14 Horned melon
Starch
Phosphorus 37 14 Horned melon
Sodium 2 5 Horned melon
Vitamin A 147 600 Fruit salad
Vitamin E
Vitamin D 0 Fruit salad
Vitamin B1 0.025 0.011 Horned melon
Vitamin B2 0.015 0.014 Horned melon
Vitamin B3 0.565 0.356 Horned melon
Vitamin B5 0.183 0.053 Horned melon
Vitamin B6 0.063 0.027 Horned melon
Vitamin B12 0 Fruit salad
Vitamin K
Folate 3 3
Trans Fat 0 0
Saturated Fat 0.004 Horned melon
Monounsaturated Fat 0.005 Fruit salad
Polyunsaturated fat 0.011 Fruit salad
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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 of 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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.