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Horned melon vs Gooseberry - In-Depth Nutrition Comparison

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How are Horned melon and Gooseberry different?

  • Horned melon is richer in Iron, and Magnesium, while Gooseberry is higher in Vitamin C, and Copper.
  • Gooseberry covers your daily need of Vitamin C 25% more than Horned melon.
  • Horned melon contains 4 times more Magnesium than Gooseberry. Horned melon contains 40mg of Magnesium, while Gooseberry contains 10mg.

Horned melon (Kiwano) and Gooseberries, raw types were used in this article.

Infographic

Horned melon vs Gooseberry 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 +264.5%
Contains more Magnesium +300%
Contains more Phosphorus +37%
Contains more Zinc +300%
Contains more Calcium +92.3%
Contains more Potassium +61%
Contains less Sodium -50%
Contains more Copper +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 8% 12% 18% 1% 4% 24%
Contains more Iron +264.5%
Contains more Magnesium +300%
Contains more Phosphorus +37%
Contains more Zinc +300%
Contains more Calcium +92.3%
Contains more Potassium +61%
Contains less Sodium -50%
Contains more Copper +250%

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 B3 +88.3%
Contains more Vitamin A +97.3%
Contains more Vitamin C +422.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 93% 10% 7% 6% 18% 19% 5% 0% 0%
Contains more Vitamin B3 +88.3%
Contains more Vitamin A +97.3%
Contains more Vitamin C +422.6%
Contains more Vitamin B1 +60%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +27%
Contains more Folate +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horned melon Gooseberry Opinion
Net carbs 7.56g 5.88g Horned melon
Protein 1.78g 0.88g Horned melon
Fats 1.26g 0.58g Horned melon
Carbs 7.56g 10.18g Gooseberry
Calories 44kcal 44kcal
Starch g g
Fructose g g
Sugar g g
Fiber g 4.3g Gooseberry
Calcium 13mg 25mg Gooseberry
Iron 1.13mg 0.31mg Horned melon
Magnesium 40mg 10mg Horned melon
Phosphorus 37mg 27mg Horned melon
Potassium 123mg 198mg Gooseberry
Sodium 2mg 1mg Gooseberry
Zinc 0.48mg 0.12mg Horned melon
Copper 0.02mg 0.07mg Gooseberry
Vitamin A 147IU 290IU Gooseberry
Vitamin E mg 0.37mg Gooseberry
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 5.3mg 27.7mg Gooseberry
Vitamin B1 0.025mg 0.04mg Gooseberry
Vitamin B2 0.015mg 0.03mg Gooseberry
Vitamin B3 0.565mg 0.3mg Horned melon
Vitamin B5 0.183mg 0.286mg Gooseberry
Vitamin B6 0.063mg 0.08mg Gooseberry
Folate 3µg 6µg Gooseberry
Vitamin B12 µg 0µg Gooseberry
Vitamin K µg µg
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.038g Horned melon
Monounsaturated Fat g 0.051g Gooseberry
Polyunsaturated fat g 0.317g Gooseberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Gooseberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
15
Gooseberry
Mineral Summary Score
15
Horned melon
10
Gooseberry

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 food.
Protein
11%
Horned melon
5%
Gooseberry
Carbohydrates
8%
Horned melon
10%
Gooseberry
Fats
6%
Horned melon
3%
Gooseberry

Comparison summary

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 - 0.038g)
Which food contains less Sodium?
Gooseberry
Gooseberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Gooseberry
Gooseberry is lower in glycemic index (difference - 33)
Which food is cheaper?
Gooseberry
Gooseberry is cheaper (difference - $0.9)
Which food is richer in vitamins?
Gooseberry
Gooseberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.