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Horned melon vs. Jackfruit — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of jackfruit is higher.

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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 7.2% 40% 8.6% 25% 3.5% 9% 0.26% 5.6% 0%
Contains more MagnesiumMagnesium +37.9%
Contains more IronIron +391.3%
Contains more ZincZinc +269.2%
Contains more PhosphorusPhosphorus +76.2%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +264.2%
Contains more CopperCopper +280%
Contains more ManganeseManganese +10.3%
~equal in Sodium ~2mg
~equal in Selenium ~µg

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%
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 46% 1.7% 6.8% 0% 26% 13% 17% 14% 76% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin CVitamin C +158.5%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +62.8%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +422.2%
Contains more FolateFolate +700%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Horned melon Jackfruit DV% diff.
Vitamin B6 0.063mg 0.329mg 20%
Fructose 9.19g 11%
Iron 1.13mg 0.23mg 11%
Potassium 123mg 448mg 10%
Vitamin C 5.3mg 13.7mg 9%
Vitamin B1 0.025mg 0.105mg 7%
Copper 0.02mg 0.076mg 6%
Fiber 1.5g 6%
Folate 3µg 24µg 5%
Carbs 7.56g 23.25g 5%
Vitamin B2 0.015mg 0.055mg 3%
Zinc 0.48mg 0.13mg 3%
Calories 44kcal 95kcal 3%
Magnesium 40mg 29mg 3%
Phosphorus 37mg 21mg 2%
Vitamin E 0.34mg 2%
Vitamin B3 0.565mg 0.92mg 2%
Fats 1.26g 0.64g 1%
Calcium 13mg 24mg 1%
Vitamin B5 0.183mg 0.235mg 1%
Saturated fat 0.195g 1%
Starch 1.47g 1%
Polyunsaturated fat 0.094g 1%
Protein 1.78g 1.72g 0%
Net carbs 7.56g 21.75g N/A
Sugar 19.08g N/A
Sodium 2mg 2mg 0%
Vitamin A 7µg 5µg 0%
Manganese 0.039mg 0.043mg 0%
Monounsaturated fat 0.155g 0%
Tryptophan 0.034mg 0%
Threonine 0.086mg 0%
Isoleucine 0.069mg 0%
Leucine 0.103mg 0%
Lysine 0.069mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.052mg 0%
Valine 0.086mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.079g N/A
Omega-6 - Linoleic acid 0.015g N/A

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
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
Contains more FatsFats +96.9%
Contains more WaterWater +21.1%
Contains more CarbsCarbs +207.5%
Contains more OtherOther +116.3%
~equal in Protein ~1.72g

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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. 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.