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  6. Horned melon vs. Mustard Greens Raw

Horned melon vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between horned melon and mustard Greens Raw

  • Mustard Greens Raw are higher than horned melon in vitamin C, vitamin A, copper, calcium, vitamin B6, potassium, vitamin B2, and iron.
  • Mustard Greens Raw' daily need coverage for vitamin C is 72% higher.
  • Mustard Greens Raw have a lower glycemic index (32) than horned melon (48).

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

Infographic

Horned melon vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +92%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +784.6%
Contains more PotassiumPotassium +212.2%
Contains more IronIron +45.1%
Contains more CopperCopper +725%
Contains more PhosphorusPhosphorus +56.8%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +1220.8%
Contains more Vitamin AVitamin A +2057.1%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 5.3mg 70mg 72%
Vitamin A 7µg 151µg 16%
Copper 0.02mg 0.165mg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Calcium 13mg 115mg 10%
Vitamin B6 0.063mg 0.18mg 9%
Potassium 123mg 384mg 8%
Vitamin B2 0.015mg 0.11mg 7%
Iron 1.13mg 1.64mg 6%
Vitamin B1 0.025mg 0.08mg 5%
Phosphorus 37mg 58mg 3%
Selenium 0.9µg 2%
Zinc 0.48mg 0.25mg 2%
Protein 1.78g 2.86g 2%
Magnesium 40mg 32mg 2%
Folate 3µg 12µg 2%
Manganese 0.039mg 2%
Calories 44kcal 27kcal 1%
Vitamin B5 0.183mg 0.21mg 1%
Sodium 2mg 20mg 1%
Vitamin B3 0.565mg 0.8mg 1%
Carbs 7.56g 4.67g 1%
Fats 1.26g 0.42g 1%
Net carbs 7.56g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 0%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more FatsFats +200%
Contains more CarbsCarbs +61.9%
Contains more ProteinProtein +60.7%
Contains more OtherOther +214%
~equal in Water ~90.7g

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.