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).
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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% |
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 |
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% |
