Horned melon vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between horned melon and graham cracker
- Horned melon contains less manganese, iron, vitamin B3, vitamin B2, folate, phosphorus, vitamin B1, copper, and vitamin B6 than graham cracker.
- Daily need coverage for manganese for graham cracker is 43% higher.
- Horned melon is lower in sodium.
- Graham cracker has a higher glycemic index than horned melon.
Food types used in this article are Horned melon (Kiwano) and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +492.3% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +234.5% |
| Contains more CopperCopper | +750% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +2512.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +960% |
| Contains more Vitamin B2Vitamin B2 | +2013.3% |
| Contains more Vitamin B3Vitamin B3 | +685.7% |
| Contains more Vitamin B5Vitamin B5 | +129.5% |
| Contains more Vitamin B6Vitamin B6 | +147.6% |
| Contains more FolateFolate | +2933.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +2524.5% |
| Contains more ProteinProtein | +275.8% |
| Contains more FatsFats | +741.3% |
| Contains more CarbsCarbs | +927.2% |
| Contains more OtherOther | +286% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.039mg | 1.019mg | 43% |
| Polyunsaturated fat | 5.388g | 36% | |
| Iron | 1.13mg | 3.78mg | 33% |
| Vitamin B3 | 0.565mg | 4.439mg | 24% |
| Carbs | 7.56g | 77.66g | 23% |
| Vitamin B2 | 0.015mg | 0.317mg | 23% |
| Folate | 3µg | 91µg | 22% |
| Phosphorus | 37mg | 185mg | 21% |
| Vitamin B1 | 0.025mg | 0.265mg | 20% |
| Sodium | 2mg | 459mg | 20% |
| Starch | 46.56g | 19% | |
| Calories | 44kcal | 430kcal | 19% |
| Copper | 0.02mg | 0.17mg | 17% |
| Fiber | 3.4g | 14% | |
| Fats | 1.26g | 10.6g | 14% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Protein | 1.78g | 6.69g | 10% |
| Saturated fat | 1.633g | 7% | |
| Vitamin B6 | 0.063mg | 0.156mg | 7% |
| Calcium | 13mg | 77mg | 6% |
| Monounsaturated fat | 2.509g | 6% | |
| Vitamin C | 5.3mg | 0mg | 6% |
| Vitamin B5 | 0.183mg | 0.42mg | 5% |
| Zinc | 0.48mg | 0.96mg | 4% |
| Potassium | 123mg | 170mg | 1% |
| Fructose | 0.99g | 1% | |
| Choline | 5.9mg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 7.56g | 74.26g | N/A |
| Magnesium | 40mg | 40mg | 0% |
| Sugar | 24.85g | N/A | |
| Trans fat | 0g | 0.055g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
13%
60%
Comparison summary
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 1.633g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 26)
Which food is cheaper?
Graham cracker is cheaper (difference - $1.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins