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Horned melon vs Mango - In-Depth Nutrition Comparison

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What are the differences between Horned melon and Mango?

  • Horned melon is higher in Iron and Magnesium, yet Mango is higher in Vitamin C, Copper, Folate and Vitamin A.
  • Mango's daily need coverage for Vitamin C is 35% more.
  • Horned melon has 7 times more Iron than Mango. While Horned melon has 1.13mg of Iron, Mango has only 0.16mg.

We used Horned melon (Kiwano) and Mangos, raw types in this article.

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Horned melon vs Mango 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
:
3
Mango
Contains more Iron +606.3%
Contains more Calcium +18.2%
Contains more Magnesium +300%
Contains more Zinc +433.3%
Contains more Phosphorus +164.3%
Contains more Potassium +36.6%
Contains more Copper +455%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 4% 15% 8% 37% 3% 6% 1%
Contains more Iron +606.3%
Contains more Calcium +18.2%
Contains more Magnesium +300%
Contains more Zinc +433.3%
Contains more Phosphorus +164.3%
Contains more Potassium +36.6%
Contains more Copper +455%
Contains less Sodium -50%

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
:
12
Mango
Contains more Vitamin C +586.8%
Contains more Vitamin A +636.1%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +1333.3%
Equal in Vitamin B5 - 0.197
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 65% 19% 0% 7% 9% 13% 12% 28% 0% 11% 33%
Contains more Vitamin C +586.8%
Contains more Vitamin A +636.1%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +1333.3%
Equal in Vitamin B5 - 0.197

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Horned melon
26
Mango
Mineral Summary Score
15
Horned melon
10
Mango

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 the food
Protein
11%
Horned melon
5%
Mango
Carbohydrates
8%
Horned melon
15%
Mango
Fats
6%
Horned melon
2%
Mango

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Mango
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Horned melon Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 13.66g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Mango Opinion
Calories 44 60 Mango
Protein 1.78 0.82 Horned melon
Fats 1.26 0.38 Horned melon
Vitamin C 5.3 36.4 Mango
Carbs 7.56 14.98 Mango
Cholesterol 0 Horned melon
Vitamin D 0 Mango
Iron 1.13 0.16 Horned melon
Calcium 13 11 Horned melon
Potassium 123 168 Mango
Magnesium 40 10 Horned melon
Sugars 13.66 Horned melon
Fiber 1.6 Mango
Copper 0.02 0.111 Mango
Zinc 0.48 0.09 Horned melon
Starch
Phosphorus 37 14 Horned melon
Sodium 2 1 Mango
Vitamin A 147 1082 Mango
Vitamin E 0.9 Mango
Vitamin D 0 Mango
Vitamin B1 0.025 0.028 Mango
Vitamin B2 0.015 0.038 Mango
Vitamin B3 0.565 0.669 Mango
Vitamin B5 0.183 0.197 Mango
Vitamin B6 0.063 0.119 Mango
Vitamin B12 0 Mango
Vitamin K 4.2 Mango
Folate 3 43 Mango
Trans Fat 0 0
Saturated Fat 0.092 Horned melon
Monounsaturated Fat 0.14 Mango
Polyunsaturated fat 0.071 Mango
Tryptophan 0.013 Mango
Threonine 0.031 Mango
Isoleucine 0.029 Mango
Leucine 0.05 Mango
Lysine 0.066 Mango
Methionine 0.008 Mango
Phenylalanine 0.027 Mango
Valine 0.042 Mango
Histidine 0.019 Mango
Fructose 4.68 Mango

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 of 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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.