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Horned melon vs. Ginger — In-Depth Nutrition Comparison

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What are the differences between horned melon and ginger?

  • Horned melon is higher in iron, yet ginger is higher in copper, potassium, manganese, and vitamin B6.
  • Ginger's daily need coverage for copper is 23% more.
  • Horned melon has 2 times more iron than ginger. While horned melon has 1.13mg of iron, ginger has only 0.6mg.
  • The glycemic index of ginger is lower.

We used Horned melon (Kiwano) and Ginger root, raw types in this article.

Infographic

Horned melon vs Ginger 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%
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more IronIron +88.3%
Contains more ZincZinc +41.2%
Contains less SodiumSodium -84.6%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +237.4%
Contains more CopperCopper +1030%
Contains more ManganeseManganese +487.2%
~equal in Magnesium ~43mg
~equal in Phosphorus ~34mg

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%
Ginger
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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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B5Vitamin B5 +10.9%
Contains more Vitamin B6Vitamin B6 +154%
Contains more FolateFolate +266.7%
~equal in Vitamin C ~5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.025mg
~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
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more FatsFats +68%
Contains more WaterWater +12.8%
Contains more CarbsCarbs +135.1%
Contains more OtherOther +79.1%
~equal in Protein ~1.82g

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 Ginger
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 Ginger DV% diff.
Copper 0.02mg 0.226mg 23%
Potassium 123mg 415mg 9%
Fiber 2g 8%
Manganese 0.039mg 0.229mg 8%
Vitamin B6 0.063mg 0.16mg 7%
Iron 1.13mg 0.6mg 7%
Choline 28.8mg 5%
Carbs 7.56g 17.77g 3%
Calories 44kcal 80kcal 2%
Vitamin E 0.26mg 2%
Folate 3µg 11µg 2%
Magnesium 40mg 43mg 1%
Vitamin A 7µg 0µg 1%
Selenium 0.7µg 1%
Vitamin B2 0.015mg 0.034mg 1%
Vitamin B3 0.565mg 0.75mg 1%
Polyunsaturated fat 0.154g 1%
Fats 1.26g 0.75g 1%
Saturated fat 0.203g 1%
Zinc 0.48mg 0.34mg 1%
Protein 1.78g 1.82g 0%
Vitamin C 5.3mg 5mg 0%
Net carbs 7.56g 15.77g N/A
Calcium 13mg 16mg 0%
Sugar 1.7g N/A
Phosphorus 37mg 34mg 0%
Sodium 2mg 13mg 0%
Vitamin B1 0.025mg 0.025mg 0%
Vitamin B5 0.183mg 0.203mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
13%
Horned melon
23%
Ginger

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 - 1.7g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.203g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 38)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $0.9)
Which food is richer in minerals?
Ginger
Ginger is relatively richer in minerals
Which food is richer in vitamins?
Ginger
Ginger 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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.