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Horned melon vs. Nutmeg — In-Depth Nutrition Comparison

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What are the main differences between horned melon and nutmeg?

  • Horned melon has less manganese, copper, magnesium, vitamin B1, phosphorus, iron, folate, calcium, zinc, and vitamin B6 than nutmeg.
  • Nutmeg's daily need coverage for manganese is 124% higher.
  • Nutmeg has a lower glycemic index than horned melon.

We used Horned melon (Kiwano) and Spices, nutmeg, ground types in this comparison.

Infographic

Horned melon vs Nutmeg 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%
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +357.5%
Contains more CalciumCalcium +1315.4%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +169%
Contains more CopperCopper +5035%
Contains more ZincZinc +347.9%
Contains more PhosphorusPhosphorus +475.7%
Contains more ManganeseManganese +7335.9%

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%
Nutmeg
6
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +76.7%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +1284%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B6Vitamin B6 +154%
Contains more FolateFolate +2433.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1328.1%
Contains more ProteinProtein +228.1%
Contains more FatsFats +2781.7%
Contains more CarbsCarbs +552%
Contains more OtherOther +441.9%

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

All nutrients comparison - raw data values

Nutrient Horned melon Nutmeg DV% diff.
Manganese 0.039mg 2.9mg 124%
Saturated fat 25.94g 118%
Copper 0.02mg 1.027mg 112%
Fiber 20.8g 83%
Fats 1.26g 36.31g 54%
Magnesium 40mg 183mg 34%
Vitamin B1 0.025mg 0.346mg 27%
Phosphorus 37mg 213mg 25%
Calories 44kcal 525kcal 24%
Iron 1.13mg 3.04mg 24%
Folate 3µg 76µg 18%
Calcium 13mg 184mg 17%
Zinc 0.48mg 2.15mg 15%
Carbs 7.56g 49.29g 14%
Protein 1.78g 5.84g 8%
Monounsaturated fat 3.22g 8%
Potassium 123mg 350mg 7%
Vitamin B6 0.063mg 0.16mg 7%
Vitamin B3 0.565mg 1.299mg 5%
Vitamin B5 0.183mg 4%
Vitamin C 5.3mg 3mg 3%
Selenium 1.6µg 3%
Vitamin B2 0.015mg 0.057mg 3%
Choline 8.8mg 2%
Polyunsaturated fat 0.35g 2%
Sodium 2mg 16mg 1%
Net carbs 7.56g 28.49g N/A
Sugar 2.99g N/A
Vitamin A 7µg 5µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Nutmeg
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
18%
Nutmeg
Minerals Daily Need Coverage Score
13%
Horned melon
121%
Nutmeg

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Nutmeg
Nutmeg is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $4.6)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.