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Horned melon vs. Nance fruit — In-Depth Nutrition Comparison

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Significant differences between horned melon and nance fruit

  • Horned melon has more iron; however, nance fruit is richer in vitamin C and manganese.
  • Nance fruit covers your daily vitamin C needs 97% more than horned melon.
  • Nance fruit has 5 times less zinc than horned melon. Horned melon has 0.48mg of zinc, while nance fruit has 0.09mg.

Specific food types used in this comparison are Horned melon (Kiwano) and Nance, frozen, unsweetened.

Infographic

Horned melon vs Nance fruit 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 14% 14% 22% 14% 14% 2.5% 4.3% 0.39% 32% 2.2%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +197.4%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +270%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +253.8%
Contains more PotassiumPotassium +98.4%
Contains more CopperCopper +105%
Contains more ManganeseManganese +535.9%

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 308% 1.3% 25% 0% 3.8% 4.2% 5.4% 11% 4.8% 0% 30% 6% 0%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin CVitamin C +1645.3%
Contains more Vitamin B2Vitamin B2 +20%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.18mg
~equal in Vitamin B12 ~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
17% 81%
Protein: 0.66 g
Fats: 1.16 g
Carbs: 16.97 g
Water: 80.64 g
Other: 0.57 g
Contains more ProteinProtein +169.7%
Contains more CarbsCarbs +124.5%
Contains more OtherOther +32.6%
~equal in Fats ~1.16g
~equal in Water ~80.64g

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

All nutrients comparison - raw data values

Nutrient Horned melon Nance fruit DV% diff.
Vitamin C 5.3mg 92.5mg 97%
Fiber 7.5g 30%
Vitamin K 11.9µg 10%
Iron 1.13mg 0.38mg 9%
Manganese 0.039mg 0.248mg 9%
Vitamin E 1.25mg 8%
Fructose 4.73g 6%
Magnesium 40mg 20mg 5%
Zinc 0.48mg 0.09mg 4%
Phosphorus 37mg 10mg 4%
Potassium 123mg 244mg 4%
Calcium 13mg 46mg 3%
Vitamin B6 0.063mg 0.021mg 3%
Carbs 7.56g 16.97g 3%
Copper 0.02mg 0.041mg 2%
Protein 1.78g 0.66g 2%
Vitamin B3 0.565mg 0.29mg 2%
Calories 44kcal 73kcal 1%
Folate 3µg 8µg 1%
Selenium 0.4µg 1%
Vitamin B1 0.025mg 0.015mg 1%
Fats 1.26g 1.16g 0%
Net carbs 7.56g 9.47g N/A
Sugar 8.31g N/A
Sodium 2mg 3mg 0%
Vitamin A 7µg 4µg 0%
Vitamin B2 0.015mg 0.018mg 0%
Vitamin B5 0.183mg 0.18mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Nance fruit
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
31%
Nance fruit
Minerals Daily Need Coverage Score
13%
Horned melon
12%
Nance fruit

Comparison summary

Which food is cheaper?
Nance fruit
Nance fruit is cheaper (difference - $1.4)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.31g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 48)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( 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. Nance fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167789/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.