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  6. Horned melon vs. Kohlrabi

Horned melon vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between horned melon and kohlrabi

  • Horned melon has more iron and magnesium; however, kohlrabi is richer in vitamin C, copper, vitamin B6, and potassium.
  • Kohlrabi's daily need coverage for vitamin C is 63% more.
  • Horned melon contains 16 times more zinc than kohlrabi. Horned melon contains 0.48mg of zinc, while kohlrabi contains 0.03mg.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of kohlrabi is 20.

The food varieties used in the comparison are Horned melon (Kiwano) and Kohlrabi, raw.

Infographic

Horned melon vs Kohlrabi 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" 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +110.5%
Contains more IronIron +182.5%
Contains more ZincZinc +1500%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +184.6%
Contains more CopperCopper +545%
Contains more PhosphorusPhosphorus +24.3%
Contains more ManganeseManganese +256.4%

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin CVitamin C +1069.8%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +138.1%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Kohlrabi DV% diff.
Vitamin C 5.3mg 62mg 63%
Fiber 3.6g 14%
Copper 0.02mg 0.129mg 12%
Iron 1.13mg 0.4mg 9%
Vitamin B6 0.063mg 0.15mg 7%
Potassium 123mg 350mg 7%
Magnesium 40mg 19mg 5%
Zinc 0.48mg 0.03mg 4%
Manganese 0.039mg 0.139mg 4%
Vitamin E 0.48mg 3%
Folate 3µg 16µg 3%
Vitamin B1 0.025mg 0.05mg 2%
Fats 1.26g 0.1g 2%
Choline 12.3mg 2%
Vitamin B3 0.565mg 0.4mg 1%
Selenium 0.7µg 1%
Calories 44kcal 27kcal 1%
Vitamin A 7µg 2µg 1%
Sodium 2mg 20mg 1%
Phosphorus 37mg 46mg 1%
Calcium 13mg 24mg 1%
Protein 1.78g 1.7g 0%
Carbs 7.56g 6.2g 0%
Net carbs 7.56g 2.6g N/A
Sugar 2.6g N/A
Vitamin B2 0.015mg 0.02mg 0%
Vitamin B5 0.183mg 0.165mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

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% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more FatsFats +1160%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +132.6%
~equal in Protein ~1.7g
~equal in Water ~91g

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.