Horned melon vs. Okra — In-Depth Nutrition Comparison
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How are Horned melon and Okra different?
- Horned melon is higher in Iron, however, Okra is richer in Manganese, Vitamin C, Vitamin B1, Folate, Vitamin B6, Copper, Calcium, and Potassium.
- Daily need coverage for Manganese from Okra is 33% higher.
- Horned melon contains 2 times more Iron than Okra. While Horned melon contains 1.13mg of Iron, Okra contains only 0.62mg.
Horned melon (Kiwano) and Okra, raw are the varieties used in this article.
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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
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Iron
+82.3%
Contains
less
Sodium
-71.4%
Contains
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Calcium
+530.8%
Contains
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Magnesium
+42.5%
Contains
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Phosphorus
+64.9%
Contains
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Potassium
+143.1%
Contains
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Zinc
+20.8%
Contains
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Copper
+445%
Contains
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Manganese
+1920.5%
Contains
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Iron
+82.3%
Contains
less
Sodium
-71.4%
Contains
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Calcium
+530.8%
Contains
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Magnesium
+42.5%
Contains
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Phosphorus
+64.9%
Contains
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Potassium
+143.1%
Contains
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Zinc
+20.8%
Contains
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Copper
+445%
Contains
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Manganese
+1920.5%
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.
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Contains
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Vitamin A
+387.1%
Contains
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Vitamin C
+334%
Contains
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Vitamin B1
+700%
Contains
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Vitamin B2
+300%
Contains
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Vitamin B3
+77%
Contains
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Vitamin B5
+33.9%
Contains
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Vitamin B6
+241.3%
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Folate
+1900%
Contains
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Vitamin A
+387.1%
Contains
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Vitamin C
+334%
Contains
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Vitamin B1
+700%
Contains
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Vitamin B2
+300%
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Vitamin B3
+77%
Contains
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Vitamin B5
+33.9%
Contains
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Vitamin B6
+241.3%
Contains
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Folate
+1900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+563.2%
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Other
+97.7%
Equal in Protein - 1.93
Equal in Carbs - 7.45
Equal in Water - 89.58
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Contains
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Fats
+563.2%
Contains
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Other
+97.7%
Equal in Protein - 1.93
Equal in Carbs - 7.45
Equal in Water - 89.58
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 7.56g | 4.25g |
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| Protein | 1.78g | 1.93g |
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| Fats | 1.26g | 0.19g |
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| Carbs | 7.56g | 7.45g |
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| Calories | 44kcal | 33kcal |
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| Starch | 0.34g |
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| Fructose | 0.57g |
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| Sugar | 1.48g |
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| Fiber | 3.2g |
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| Calcium | 13mg | 82mg |
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| Iron | 1.13mg | 0.62mg |
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| Magnesium | 40mg | 57mg |
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| Phosphorus | 37mg | 61mg |
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| Potassium | 123mg | 299mg |
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| Sodium | 2mg | 7mg |
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| Zinc | 0.48mg | 0.58mg |
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| Copper | 0.02mg | 0.109mg |
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| Manganese | 0.039mg | 0.788mg |
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| Selenium | 0.7µg |
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| Vitamin A | 147IU | 716IU |
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| Vitamin A RAE | 7µg | 36µg |
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| Vitamin E | 0.27mg |
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| Vitamin C | 5.3mg | 23mg |
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| Vitamin B1 | 0.025mg | 0.2mg |
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| Vitamin B2 | 0.015mg | 0.06mg |
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| Vitamin B3 | 0.565mg | 1mg |
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| Vitamin B5 | 0.183mg | 0.245mg |
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| Vitamin B6 | 0.063mg | 0.215mg |
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| Folate | 3µg | 60µg |
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| Vitamin K | 31.3µg |
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| Tryptophan | 0.017mg |
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| Threonine | 0.065mg |
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| Isoleucine | 0.069mg |
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| Leucine | 0.105mg |
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| Lysine | 0.081mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.091mg |
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| Histidine | 0.031mg |
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| Saturated Fat | 0.026g |
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| Monounsaturated Fat | 0.017g |
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| Polyunsaturated fat | 0.027g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
6%
33%
Minerals Daily Need Coverage Score
13%
30%
Comparison summary
Which food is richer in minerals?
Okra is relatively richer in minerals
Which food is cheaper?
Okra is cheaper (difference - $0.4)
Which food is richer in vitamins?
Okra is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 48)