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, vitamin A, copper, calcium, and potassium.
- Daily need coverage for manganese for 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 more IronIron | +82.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +42.5% |
| Contains more CalciumCalcium | +530.8% |
| Contains more PotassiumPotassium | +143.1% |
| Contains more CopperCopper | +445% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +64.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +334% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more FolateFolate | +1900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.039mg | 0.788mg | 33% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 5.3mg | 23mg | 20% |
| Vitamin B1 | 0.025mg | 0.2mg | 15% |
| Folate | 3µg | 60µg | 14% |
| Fiber | 3.2g | 13% | |
| Vitamin B6 | 0.063mg | 0.215mg | 12% |
| Copper | 0.02mg | 0.109mg | 10% |
| Calcium | 13mg | 82mg | 7% |
| Iron | 1.13mg | 0.62mg | 6% |
| Potassium | 123mg | 299mg | 5% |
| Magnesium | 40mg | 57mg | 4% |
| Vitamin B2 | 0.015mg | 0.06mg | 3% |
| Phosphorus | 37mg | 61mg | 3% |
| Vitamin B3 | 0.565mg | 1mg | 3% |
| Vitamin A | 7µg | 36µg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Fats | 1.26g | 0.19g | 2% |
| Vitamin B5 | 0.183mg | 0.245mg | 1% |
| Calories | 44kcal | 33kcal | 1% |
| Fructose | 0.57g | 1% | |
| Zinc | 0.48mg | 0.58mg | 1% |
| Selenium | 0.7µg | 1% | |
| Protein | 1.78g | 1.93g | 0% |
| Carbs | 7.56g | 7.45g | 0% |
| Net carbs | 7.56g | 4.25g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
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:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
| Contains more FatsFats | +563.2% |
| Contains more OtherOther | +97.7% |
~equal in
Protein
~1.93g
~equal in
Carbs
~7.45g
~equal in
Water
~89.58g
