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Horned melon vs Jackfruit - In-Depth Nutrition Comparison

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A recap on differences between Horned melon and Jackfruit

  • Horned melon has more Iron, however Jackfruit is higher in Vitamin B6, Potassium, Vitamin C, Vitamin B1, Copper, and Folate.
  • Jackfruit covers your daily Vitamin B6 needs 20% more than Horned melon.
  • Jackfruit contains 5 times less Iron than Horned melon. Horned melon contains 1.13mg of Iron, while Jackfruit contains 0.23mg.

Food varieties used in this article are Horned melon (Kiwano) and Jackfruit, raw.

Infographic

Horned melon vs Jackfruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +391.3%
Contains more Magnesium +37.9%
Contains more Zinc +269.2%
Contains more Phosphorus +76.2%
Contains more Calcium +84.6%
Contains more Potassium +264.2%
Contains more Copper +280%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Iron +391.3%
Contains more Magnesium +37.9%
Contains more Zinc +269.2%
Contains more Phosphorus +76.2%
Contains more Calcium +84.6%
Contains more Potassium +264.2%
Contains more Copper +280%
Equal in Sodium - 2

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 A +33.6%
Contains more Vitamin C +158.5%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Folate +700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin A +33.6%
Contains more Vitamin C +158.5%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Folate +700%

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 Jackfruit
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Jackfruit Opinion
Calories 44kcal 95kcal Jackfruit
Protein 1.78g 1.72g Horned melon
Fats 1.26g 0.64g Horned melon
Vitamin C 5.3mg 13.7mg Jackfruit
Net carbs 7.56g 21.75g Jackfruit
Carbs 7.56g 23.25g Jackfruit
Cholesterol mg 0mg Horned melon
Vitamin D IU IU
Iron 1.13mg 0.23mg Horned melon
Calcium 13mg 24mg Jackfruit
Potassium 123mg 448mg Jackfruit
Magnesium 40mg 29mg Horned melon
Sugar g 19.08g Horned melon
Fiber g 1.5g Jackfruit
Copper 0.02mg 0.076mg Jackfruit
Zinc 0.48mg 0.13mg Horned melon
Starch g 1.47g Jackfruit
Phosphorus 37mg 21mg Horned melon
Sodium 2mg 2mg
Vitamin A 147IU 110IU Horned melon
Vitamin E mg 0.34mg Jackfruit
Vitamin D µg µg
Vitamin B1 0.025mg 0.105mg Jackfruit
Vitamin B2 0.015mg 0.055mg Jackfruit
Vitamin B3 0.565mg 0.92mg Jackfruit
Vitamin B5 0.183mg 0.235mg Jackfruit
Vitamin B6 0.063mg 0.329mg Jackfruit
Vitamin B12 µg 0µg Jackfruit
Vitamin K µg µg
Folate 3µg 24µg Jackfruit
Trans Fat 0g 0g
Saturated Fat g 0.195g Horned melon
Monounsaturated Fat g 0.155g Jackfruit
Polyunsaturated fat g 0.094g Jackfruit
Tryptophan mg 0.034mg Jackfruit
Threonine mg 0.086mg Jackfruit
Isoleucine mg 0.069mg Jackfruit
Leucine mg 0.103mg Jackfruit
Lysine mg 0.069mg Jackfruit
Methionine mg 0.034mg Jackfruit
Phenylalanine mg 0.052mg Jackfruit
Valine mg 0.086mg Jackfruit
Histidine mg 0.034mg Jackfruit
Fructose g 9.19g Jackfruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
19
Jackfruit
Mineral Summary Score
15
Horned melon
14
Jackfruit

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
10%
Jackfruit
Carbohydrates
8%
Horned melon
23%
Jackfruit
Fats
6%
Horned melon
3%
Jackfruit

Comparison summary

Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.9)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 19.08g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.195g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 27)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.