Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Horned melon vs. Gratin — In-Depth Nutrition Comparison

Compare

The main differences between horned melon and gratin

  • Horned melon has more iron; however, gratin has more copper, phosphorus, calcium, vitamin B6, potassium, vitamin B2, manganese, and vitamin C.
  • Daily need coverage for sodium for gratin is 19% higher.
  • Gratin has 2 times less iron than horned melon. Horned melon has 1.13mg of iron, while gratin has 0.64mg.
  • Horned melon is lower in sodium.

Food types used in this article are Horned melon (Kiwano) and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Horned melon vs Gratin infographic
Infographic link

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%
Gratin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +76.6%
Contains less SodiumSodium -99.5%
Contains more CalciumCalcium +815.4%
Contains more PotassiumPotassium +222%
Contains more CopperCopper +700%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +205.4%
Contains more ManganeseManganese +312.8%

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.
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%
Gratin
8
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +86.8%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +673.3%
Contains more Vitamin B3Vitamin B3 +75.8%
Contains more Vitamin B5Vitamin B5 +111.5%
Contains more Vitamin B6Vitamin B6 +176.2%
Contains more FolateFolate +266.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +20.2%
Contains more ProteinProtein +184.3%
Contains more FatsFats +502.4%
Contains more CarbsCarbs +49.1%
Contains more OtherOther +383.7%

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 Gratin
Lower in Cholesterol 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
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Horned melon Gratin DV% diff.
Saturated fat 4.733g 22%
Sodium 2mg 433mg 19%
Copper 0.02mg 0.16mg 16%
Calcium 13mg 119mg 11%
Phosphorus 37mg 113mg 11%
Fats 1.26g 7.59g 10%
Vitamin B6 0.063mg 0.174mg 9%
Cholesterol 23mg 8%
Potassium 123mg 396mg 8%
Vitamin B2 0.015mg 0.116mg 8%
Protein 1.78g 5.06g 7%
Fiber 1.8g 7%
Iron 1.13mg 0.64mg 6%
Vitamin A 7µg 64µg 6%
Manganese 0.039mg 0.161mg 5%
Selenium 2.7µg 5%
Magnesium 40mg 20mg 5%
Monounsaturated fat 2.149g 5%
Vitamin C 5.3mg 9.9mg 5%
Vitamin B5 0.183mg 0.387mg 4%
Calories 44kcal 132kcal 4%
Vitamin B3 0.565mg 0.993mg 3%
Vitamin B1 0.025mg 0.064mg 3%
Zinc 0.48mg 0.69mg 2%
Folate 3µg 11µg 2%
Polyunsaturated fat 0.276g 2%
Carbs 7.56g 11.27g 1%
Net carbs 7.56g 9.47g N/A
Tryptophan 0.07mg 0%
Threonine 0.192mg 0%
Isoleucine 0.284mg 0%
Leucine 0.443mg 0%
Lysine 0.381mg 0%
Methionine 0.117mg 0%
Phenylalanine 0.254mg 0%
Valine 0.325mg 0%
Histidine 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Gratin
Minerals Daily Need Coverage Score
13%
Horned melon
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 431mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 4.733g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 48)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $1.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is richer in vitamins?
Gratin
Gratin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.