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Horned melon vs. Hummus — In-Depth Nutrition Comparison

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How are horned melon and hummus different?

  • Hummus has more copper, manganese, folate, phosphorus, iron, vitamin B1, zinc, vitamin B6, and magnesium than horned melon.
  • Daily need coverage for copper for hummus is 56% higher.
  • Horned melon has less sodium.
  • Hummus has a lower glycemic index (6) than horned melon (48).

Horned melon (Kiwano) and Hummus, commercial are the varieties used in this article.

Infographic

Horned melon vs Hummus 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%
Hummus
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +77.5%
Contains more CalciumCalcium +192.3%
Contains more PotassiumPotassium +85.4%
Contains more IronIron +115.9%
Contains more CopperCopper +2535%
Contains more ZincZinc +281.3%
Contains more PhosphorusPhosphorus +375.7%
Contains more ManganeseManganese +1882.1%

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%
Hummus
4
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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B1Vitamin B1 +620%
Contains more Vitamin B2Vitamin B2 +326.7%
Contains more Vitamin B6Vitamin B6 +217.5%
Contains more FolateFolate +2666.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.582mg
~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
Hummus
4
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 g
Contains more WaterWater +33.6%
Contains more ProteinProtein +343.8%
Contains more FatsFats +661.9%
Contains more CarbsCarbs +89%
Contains more OtherOther +276.7%

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 Hummus
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Horned melon Hummus DV% diff.
Copper 0.02mg 0.527mg 56%
Manganese 0.039mg 0.773mg 32%
Polyunsaturated fat 3.613g 24%
Fiber 6g 24%
Folate 3µg 83µg 20%
Phosphorus 37mg 176mg 20%
Sodium 2mg 379mg 16%
Iron 1.13mg 2.44mg 16%
Vitamin B1 0.025mg 0.18mg 13%
Fats 1.26g 9.6g 13%
Zinc 0.48mg 1.83mg 12%
Protein 1.78g 7.9g 12%
Vitamin B6 0.063mg 0.2mg 11%
Monounsaturated fat 4.039g 10%
Magnesium 40mg 71mg 7%
Saturated fat 1.437g 7%
Vitamin C 5.3mg 0mg 6%
Calories 44kcal 166kcal 6%
Selenium 2.6µg 5%
Vitamin B2 0.015mg 0.064mg 4%
Calcium 13mg 38mg 3%
Potassium 123mg 228mg 3%
Carbs 7.56g 14.29g 2%
Vitamin B5 0.183mg 0.132mg 1%
Vitamin A 7µg 1%
Net carbs 7.56g 8.29g N/A
Vitamin B3 0.565mg 0.582mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Hummus
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
14%
Hummus
Minerals Daily Need Coverage Score
13%
Horned melon
64%
Hummus

Comparison summary

Which food is richer in minerals?
Hummus
Hummus is relatively richer in minerals
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 377mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 1.437g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.1)
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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.