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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
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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" 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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
11%
Horned melon
10%
Jackfruit
Carbohydrates
8%
Horned melon
23%
Jackfruit
Fats
6%
Horned melon
3%
Jackfruit

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Horned melon
Horned melon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Jackfruit Opinion
Calories 44 95 Jackfruit
Protein 1.78 1.72 Horned melon
Fats 1.26 0.64 Horned melon
Vitamin C 5.3 13.7 Jackfruit
Carbs 7.56 23.25 Jackfruit
Cholesterol 0 Horned melon
Vitamin D
Iron 1.13 0.23 Horned melon
Calcium 13 24 Jackfruit
Potassium 123 448 Jackfruit
Magnesium 40 29 Horned melon
Sugars 19.08 Horned melon
Fiber 1.5 Jackfruit
Copper 0.02 0.076 Jackfruit
Zinc 0.48 0.13 Horned melon
Starch 1.47 Jackfruit
Phosphorus 37 21 Horned melon
Sodium 2 2
Vitamin A 147 110 Horned melon
Vitamin E 0.34 Jackfruit
Vitamin D
Vitamin B1 0.025 0.105 Jackfruit
Vitamin B2 0.015 0.055 Jackfruit
Vitamin B3 0.565 0.92 Jackfruit
Vitamin B5 0.183 0.235 Jackfruit
Vitamin B6 0.063 0.329 Jackfruit
Vitamin B12 0 Jackfruit
Vitamin K
Folate 3 24 Jackfruit
Trans Fat 0 0
Saturated Fat 0.195 Horned melon
Monounsaturated Fat 0.155 Jackfruit
Polyunsaturated fat 0.094 Jackfruit
Tryptophan 0.034 Jackfruit
Threonine 0.086 Jackfruit
Isoleucine 0.069 Jackfruit
Leucine 0.103 Jackfruit
Lysine 0.069 Jackfruit
Methionine 0.034 Jackfruit
Phenylalanine 0.052 Jackfruit
Valine 0.086 Jackfruit
Histidine 0.034 Jackfruit
Fructose 9.19 Jackfruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.