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Horned melon vs. Minestrone — In-Depth Nutrition Comparison

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Differences between horned melon and minestrone

  • Horned melon is higher in iron, magnesium, and vitamin C; however, minestrone is richer in vitamin A.
  • Minestrone's daily need coverage for vitamin A is 16% higher.
  • Horned melon has 13 times more magnesium than minestrone. While horned melon has 40mg of magnesium, minestrone has only 3mg.
  • Horned melon has less sodium.

The food types used in this comparison are Horned melon (Kiwano) and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Horned melon vs Minestrone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +1233.3%
Contains more IronIron +197.4%
Contains more ZincZinc +54.8%
Contains more PhosphorusPhosphorus +60.9%
Contains less SodiumSodium -99.2%
Contains more CopperCopper +155%
Contains more ManganeseManganese +289.7%
~equal in Calcium ~14mg
~equal in Potassium ~130mg
~equal in Selenium ~µg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +960%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B3Vitamin B3 +44.5%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +53.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B2Vitamin B2 +20%
Contains more FolateFolate +400%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more FatsFats +21.2%
Contains more CarbsCarbs +62.2%
Contains more OtherOther +179.1%
~equal in Protein ~1.77g
~equal in Water ~91.33g

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

All nutrients comparison - raw data values

Nutrient Horned melon Minestrone DV% diff.
Sodium 2mg 254mg 11%
Magnesium 40mg 3mg 9%
Iron 1.13mg 0.38mg 9%
Vitamin C 5.3mg 0.5mg 5%
Manganese 0.039mg 0.152mg 5%
Vitamin A 7µg 49µg 5%
Copper 0.02mg 0.051mg 3%
Folate 3µg 15µg 3%
Polyunsaturated fat 0.46g 3%
Vitamin B6 0.063mg 0.041mg 2%
Fiber 0.4g 2%
Zinc 0.48mg 0.31mg 2%
Phosphorus 37mg 23mg 2%
Vitamin B5 0.183mg 0.14mg 1%
Vitamin B3 0.565mg 0.391mg 1%
Calories 44kcal 34kcal 1%
Monounsaturated fat 0.29g 1%
Carbs 7.56g 4.66g 1%
Saturated fat 0.23g 1%
Protein 1.78g 1.77g 0%
Fats 1.26g 1.04g 0%
Net carbs 7.56g 4.26g N/A
Cholesterol 1mg 0%
Calcium 13mg 14mg 0%
Potassium 123mg 130mg 0%
Vitamin B1 0.025mg 0.022mg 0%
Vitamin B2 0.015mg 0.018mg 0%
Tryptophan 0.013mg 0%
Threonine 0.043mg 0%
Isoleucine 0.054mg 0%
Leucine 0.098mg 0%
Lysine 0.076mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.064mg 0%
Valine 0.074mg 0%
Histidine 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
13%
Horned melon
12%
Minestrone

Comparison summary

Which food is lower in glycemic index?
Minestrone
Minestrone is lower in glycemic index (difference - 1)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.23g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
Which food is richer in vitamins?
?
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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.