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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

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

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Kohlrabi
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
23%
Kohlrabi
Minerals Daily Need Coverage Score
13%
Horned melon
15%
Kohlrabi

Comparison summary

Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 28)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $0.8)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi 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 - 2.6g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.013g)

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.