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Horned melon vs Mulberry - In-Depth Nutrition Comparison

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Differences between Horned melon and Mulberry

  • Horned melon is higher in Magnesium, however Mulberry is richer in Vitamin C, Iron, and Vitamin B2.
  • Mulberry's daily need coverage for Vitamin C is 35% higher.
  • Horned melon has 4 times more Zinc than Mulberry. While Horned melon has 0.48mg of Zinc, Mulberry has only 0.12mg.

The food types used in this comparison are Horned melon (Kiwano) and Mulberries, raw.

Infographic

Horned melon vs Mulberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +122.2%
Contains less Sodium -80%
Contains more Zinc +300%
Contains more Calcium +200%
Contains more Iron +63.7%
Contains more Potassium +57.7%
Contains more Copper +200%
Equal in Phosphorus - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains more Magnesium +122.2%
Contains less Sodium -80%
Contains more Zinc +300%
Contains more Calcium +200%
Contains more Iron +63.7%
Contains more Potassium +57.7%
Contains more Copper +200%
Equal in Phosphorus - 38

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
:
Contains more Vitamin A +488%
Contains more Vitamin B6 +26%
Contains more Vitamin C +586.8%
Contains more Vitamin B1 +16%
Contains more Vitamin B2 +573.3%
Contains more Folate +100%
Equal in Vitamin B3 - 0.62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +488%
Contains more Vitamin B6 +26%
Contains more Vitamin C +586.8%
Contains more Vitamin B1 +16%
Contains more Vitamin B2 +573.3%
Contains more Folate +100%
Equal in Vitamin B3 - 0.62

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horned melon Mulberry Opinion
Net carbs 7.56g 8.1g Mulberry
Protein 1.78g 1.44g Horned melon
Fats 1.26g 0.39g Horned melon
Carbs 7.56g 9.8g Mulberry
Calories 44kcal 43kcal Horned melon
Starch g g
Fructose g g
Sugar g 8.1g Horned melon
Fiber g 1.7g Mulberry
Calcium 13mg 39mg Mulberry
Iron 1.13mg 1.85mg Mulberry
Magnesium 40mg 18mg Horned melon
Phosphorus 37mg 38mg Mulberry
Potassium 123mg 194mg Mulberry
Sodium 2mg 10mg Horned melon
Zinc 0.48mg 0.12mg Horned melon
Copper 0.02mg 0.06mg Mulberry
Vitamin A 147IU 25IU Horned melon
Vitamin E mg 0.87mg Mulberry
Vitamin D IU 0IU Mulberry
Vitamin D µg 0µg Mulberry
Vitamin C 5.3mg 36.4mg Mulberry
Vitamin B1 0.025mg 0.029mg Mulberry
Vitamin B2 0.015mg 0.101mg Mulberry
Vitamin B3 0.565mg 0.62mg Mulberry
Vitamin B5 0.183mg mg Horned melon
Vitamin B6 0.063mg 0.05mg Horned melon
Folate 3µg 6µg Mulberry
Vitamin B12 µg 0µg Mulberry
Vitamin K µg 7.8µg Mulberry
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.027g Horned melon
Monounsaturated Fat g 0.041g Mulberry
Polyunsaturated fat g 0.207g Mulberry

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
18
Mulberry
Mineral Summary Score
15
Horned melon
19
Mulberry

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 food.
Protein
11%
Horned melon
9%
Mulberry
Carbohydrates
8%
Horned melon
10%
Mulberry
Fats
6%
Horned melon
2%
Mulberry

Comparison summary

Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 23)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.027g)

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 to 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.