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Horned melon vs Kiwifruit - In-Depth Nutrition Comparison

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How are Horned melon and Kiwifruit different?

  • Horned melon is higher in Iron, and Magnesium, however Kiwifruit is richer in Vitamin C, Copper, Potassium, and Folate.
  • Daily need coverage for Vitamin C from Kiwifruit is 97% higher.
  • Horned melon contains 4 times more Iron than Kiwifruit. While Horned melon contains 1.13mg of Iron, Kiwifruit contains only 0.31mg.

Horned melon (Kiwano) and Kiwifruit, green, raw are the varieties used in this article.

Infographic

Horned melon vs Kiwifruit 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 +264.5%
Contains more Magnesium +135.3%
Contains less Sodium -33.3%
Contains more Zinc +242.9%
Contains more Calcium +161.5%
Contains more Potassium +153.7%
Contains more Copper +550%
Equal in Phosphorus - 34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Contains more Iron +264.5%
Contains more Magnesium +135.3%
Contains less Sodium -33.3%
Contains more Zinc +242.9%
Contains more Calcium +161.5%
Contains more Potassium +153.7%
Contains more Copper +550%
Equal in Phosphorus - 34

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 +69%
Contains more Vitamin B3 +65.7%
Contains more Vitamin C +1649.1%
Contains more Vitamin B2 +66.7%
Contains more Folate +733.3%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B5 - 0.183
Equal in Vitamin B6 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +69%
Contains more Vitamin B3 +65.7%
Contains more Vitamin C +1649.1%
Contains more Vitamin B2 +66.7%
Contains more Folate +733.3%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B5 - 0.183
Equal in Vitamin B6 - 0.063

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

All nutrients comparison - raw data values

Nutrient Horned melon Kiwifruit Opinion
Net carbs 7.56g 11.66g Kiwifruit
Protein 1.78g 1.14g Horned melon
Fats 1.26g 0.52g Horned melon
Carbs 7.56g 14.66g Kiwifruit
Calories 44kcal 61kcal Kiwifruit
Starch g 0g Kiwifruit
Fructose g 4.35g Kiwifruit
Sugar g 8.99g Horned melon
Fiber g 3g Kiwifruit
Calcium 13mg 34mg Kiwifruit
Iron 1.13mg 0.31mg Horned melon
Magnesium 40mg 17mg Horned melon
Phosphorus 37mg 34mg Horned melon
Potassium 123mg 312mg Kiwifruit
Sodium 2mg 3mg Horned melon
Zinc 0.48mg 0.14mg Horned melon
Copper 0.02mg 0.13mg Kiwifruit
Vitamin A 147IU 87IU Horned melon
Vitamin E mg 1.46mg Kiwifruit
Vitamin D IU 0IU Kiwifruit
Vitamin D µg 0µg Kiwifruit
Vitamin C 5.3mg 92.7mg Kiwifruit
Vitamin B1 0.025mg 0.027mg Kiwifruit
Vitamin B2 0.015mg 0.025mg Kiwifruit
Vitamin B3 0.565mg 0.341mg Horned melon
Vitamin B5 0.183mg 0.183mg
Vitamin B6 0.063mg 0.063mg
Folate 3µg 25µg Kiwifruit
Vitamin B12 µg 0µg Kiwifruit
Vitamin K µg 40.3µg Kiwifruit
Tryptophan mg 0.015mg Kiwifruit
Threonine mg 0.047mg Kiwifruit
Isoleucine mg 0.051mg Kiwifruit
Leucine mg 0.066mg Kiwifruit
Lysine mg 0.061mg Kiwifruit
Methionine mg 0.024mg Kiwifruit
Phenylalanine mg 0.044mg Kiwifruit
Valine mg 0.057mg Kiwifruit
Histidine mg 0.027mg Kiwifruit
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.029g Horned melon
Monounsaturated Fat g 0.047g Kiwifruit
Polyunsaturated fat g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
42
Kiwifruit
Mineral Summary Score
15
Horned melon
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
8%
Horned melon
15%
Kiwifruit
Fats
6%
Horned melon
2%
Kiwifruit

Comparison summary

Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 10)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.