Horned melon vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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Important differences between horned melon and marrow-stem Kale
- Horned melon has more iron; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, manganese, calcium, vitamin B2, and vitamin B6.
- Marrow-stem Kale's daily need coverage for vitamin A is 97% more.
- Horned melon contains 2 times more iron than marrow-stem Kale. Horned melon contains 1.13mg of iron, while marrow-stem Kale contains 0.47mg.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of marrow-stem Kale is 32.
The food varieties used in the comparison are Horned melon (Kiwano) and Collards, raw.
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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.
| Contains more MagnesiumMagnesium | +48.1% |
| Contains more IronIron | +140.4% |
| Contains more ZincZinc | +128.6% |
| Contains more PhosphorusPhosphorus | +48% |
| Contains less SodiumSodium | -88.2% |
| Contains more CalciumCalcium | +1684.6% |
| Contains more PotassiumPotassium | +73.2% |
| Contains more CopperCopper | +130% |
| Contains more ManganeseManganese | +1587.2% |
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.
| Contains more Vitamin CVitamin C | +566% |
| Contains more Vitamin AVitamin A | +3485.7% |
| Contains more Vitamin B1Vitamin B1 | +116% |
| Contains more Vitamin B2Vitamin B2 | +766.7% |
| Contains more Vitamin B3Vitamin B3 | +31.3% |
| Contains more Vitamin B5Vitamin B5 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +161.9% |
| Contains more FolateFolate | +4200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 5.3mg | 35.3mg | 33% |
| Folate | 3µg | 129µg | 32% |
| Manganese | 0.039mg | 0.658mg | 27% |
| Vitamin A | 7µg | 251µg | 27% |
| Calcium | 13mg | 232mg | 22% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B2 | 0.015mg | 0.13mg | 9% |
| Vitamin B6 | 0.063mg | 0.165mg | 8% |
| Iron | 1.13mg | 0.47mg | 8% |
| Choline | 23.2mg | 4% | |
| Potassium | 123mg | 213mg | 3% |
| Copper | 0.02mg | 0.046mg | 3% |
| Magnesium | 40mg | 27mg | 3% |
| Vitamin B5 | 0.183mg | 0.267mg | 2% |
| Zinc | 0.48mg | 0.21mg | 2% |
| Phosphorus | 37mg | 25mg | 2% |
| Selenium | 1.3µg | 2% | |
| Protein | 1.78g | 3.02g | 2% |
| Vitamin B1 | 0.025mg | 0.054mg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Calories | 44kcal | 32kcal | 1% |
| Vitamin B3 | 0.565mg | 0.742mg | 1% |
| Sodium | 2mg | 17mg | 1% |
| Carbs | 7.56g | 5.42g | 1% |
| Fats | 1.26g | 0.61g | 1% |
| Net carbs | 7.56g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Saturated fat | 0.055g | 0% | |
| Monounsaturated fat | 0.03g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +106.6% |
| Contains more CarbsCarbs | +39.5% |
| Contains more ProteinProtein | +69.7% |
| Contains more OtherOther | +209.3% |
~equal in
Water
~89.62g
