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Horned melon vs. Kiwi — In-Depth Nutrition Comparison

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How are horned melon and kiwi different?

  • Horned melon is higher in iron and magnesium; however, kiwi is richer in vitamin C, copper, potassium, and folate.
  • Daily need coverage for vitamin C for kiwi is 97% higher.
  • Horned melon contains 4 times more iron than kiwi. While horned melon contains 1.13mg of iron, kiwi contains only 0.31mg.

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

Infographic

Horned melon vs Kiwi 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%
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +135.3%
Contains more IronIron +264.5%
Contains more ZincZinc +242.9%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +161.5%
Contains more PotassiumPotassium +153.7%
Contains more CopperCopper +550%
Contains more ManganeseManganese +151.3%
~equal in Phosphorus ~34mg

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%
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B3Vitamin B3 +65.7%
Contains more Vitamin CVitamin C +1649.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~0µg

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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +56.1%
Contains more FatsFats +142.3%
Contains more CarbsCarbs +93.9%
Contains more OtherOther +41.9%
~equal in Water ~83.07g

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

All nutrients comparison - raw data values

Nutrient Horned melon Kiwi DV% diff.
Vitamin C 5.3mg 92.7mg 97%
Vitamin K 40.3µg 34%
Copper 0.02mg 0.13mg 12%
Fiber 3g 12%
Iron 1.13mg 0.31mg 10%
Vitamin E 1.46mg 10%
Potassium 123mg 312mg 6%
Folate 3µg 25µg 6%
Fructose 4.35g 5%
Magnesium 40mg 17mg 5%
Zinc 0.48mg 0.14mg 3%
Manganese 0.039mg 0.098mg 3%
Calcium 13mg 34mg 2%
Carbs 7.56g 14.66g 2%
Polyunsaturated fat 0.287g 2%
Protein 1.78g 1.14g 1%
Choline 7.8mg 1%
Vitamin B3 0.565mg 0.341mg 1%
Vitamin B2 0.015mg 0.025mg 1%
Calories 44kcal 61kcal 1%
Fats 1.26g 0.52g 1%
Net carbs 7.56g 11.66g N/A
Sugar 8.99g N/A
Phosphorus 37mg 34mg 0%
Sodium 2mg 3mg 0%
Vitamin A 7µg 4µg 0%
Selenium 0.2µg 0%
Vitamin B1 0.025mg 0.027mg 0%
Vitamin B5 0.183mg 0.183mg 0%
Vitamin B6 0.063mg 0.063mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
13%
Horned melon
14%
Kiwi

Comparison summary

Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $0.9)
Which food is richer in vitamins?
Kiwi
Kiwi 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 - 8.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
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

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. Kiwi - 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.