Horned melon vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between horned melon and oatmeal
- Horned melon has more vitamin C; however, oatmeal has more iron, manganese, vitamin B1, vitamin B6, vitamin B2, vitamin B3, folate, calcium, and vitamin A.
- Daily need coverage for iron for oatmeal is 60% higher.
- Oatmeal has a higher glycemic index than horned melon.
Food types used in this article are Horned melon (Kiwano) and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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.
| Contains more MagnesiumMagnesium | +53.8% |
| Contains more PotassiumPotassium | +101.6% |
| Contains less SodiumSodium | -95.9% |
| Contains more CalciumCalcium | +515.4% |
| Contains more IronIron | +427.4% |
| Contains more CopperCopper | +230% |
| Contains more ZincZinc | +29.2% |
| Contains more PhosphorusPhosphorus | +108.1% |
| Contains more ManganeseManganese | +1330.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1757.1% |
| Contains more Vitamin B1Vitamin B1 | +940% |
| Contains more Vitamin B2Vitamin B2 | +1333.3% |
| Contains more Vitamin B3Vitamin B3 | +435.4% |
| Contains more Vitamin B5Vitamin B5 | +73.2% |
| Contains more Vitamin B6Vitamin B6 | +360.3% |
| Contains more FolateFolate | +1366.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +33.1% |
| Contains more CarbsCarbs | +54.4% |
| Contains more OtherOther | +32.6% |
~equal in
Fats
~1.36g
~equal in
Water
~84.03g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.13mg | 5.96mg | 60% |
| Manganese | 0.039mg | 0.558mg | 23% |
| Vitamin B1 | 0.025mg | 0.26mg | 20% |
| Vitamin B6 | 0.063mg | 0.29mg | 17% |
| Vitamin B3 | 0.565mg | 3.025mg | 15% |
| Vitamin B2 | 0.015mg | 0.215mg | 15% |
| Vitamin A | 7µg | 130µg | 14% |
| Folate | 3µg | 44µg | 10% |
| Selenium | 5µg | 9% | |
| Fiber | 1.7g | 7% | |
| Calcium | 13mg | 80mg | 7% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Phosphorus | 37mg | 77mg | 6% |
| Copper | 0.02mg | 0.066mg | 5% |
| Starch | 10.37g | 4% | |
| Vitamin B5 | 0.183mg | 0.317mg | 3% |
| Polyunsaturated fat | 0.426g | 3% | |
| Magnesium | 40mg | 26mg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Potassium | 123mg | 61mg | 2% |
| Monounsaturated fat | 0.391g | 1% | |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.226g | 1% | |
| Calories | 44kcal | 68kcal | 1% |
| Protein | 1.78g | 2.37g | 1% |
| Zinc | 0.48mg | 0.62mg | 1% |
| Carbs | 7.56g | 11.67g | 1% |
| Fats | 1.26g | 1.36g | 0% |
| Net carbs | 7.56g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
13%
45%
Comparison summary
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food is cheaper?
Oatmeal is cheaper (difference - $1.4)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.226g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 31)