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Horned melon vs. Omelette — In-Depth Nutrition Comparison

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Differences between horned melon and omelette

  • Horned melon is higher in magnesium and vitamin C; however, omelette is richer in vitamin B2, vitamin B5, phosphorus, vitamin A, folate, vitamin B6, and zinc.
  • Omelette's daily need coverage for vitamin B2 is 29% higher.
  • Horned melon has less sodium.
  • Omelette has a lower glycemic index (0) than horned melon (48).

The food types used in this comparison are Horned melon (Kiwano) and Egg, whole, cooked, omelet.

Infographic

Horned melon vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +263.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +62.5%
Contains more CalciumCalcium +269.2%
Contains more IronIron +31%
Contains more CopperCopper +215%
Contains more ZincZinc +127.1%
Contains more PhosphorusPhosphorus +351.4%
~equal in Potassium ~117mg

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +782.8%
Contains more Vitamin AVitamin A +2357.1%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +2473.3%
Contains more Vitamin B5Vitamin B5 +604.4%
Contains more Vitamin B6Vitamin B6 +127%
Contains more FolateFolate +1200%

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1081.3%
Contains more WaterWater +16.9%
Contains more ProteinProtein +493.8%
Contains more FatsFats +825.4%
Contains more OtherOther +132.6%

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

All nutrients comparison - raw data values

Nutrient Horned melon Omelette DV% diff.
Cholesterol 313mg 104%
Selenium 25.8µg 47%
Choline 247.6mg 45%
Vitamin B12 0.76µg 32%
Vitamin B2 0.015mg 0.386mg 29%
Vitamin B5 0.183mg 1.289mg 22%
Phosphorus 37mg 167mg 19%
Protein 1.78g 10.57g 18%
Polyunsaturated fat 2.712g 18%
Vitamin A 7µg 172µg 18%
Fats 1.26g 11.66g 16%
Saturated fat 3.319g 15%
Monounsaturated fat 4.843g 12%
Vitamin E 1.29mg 9%
Folate 3µg 39µg 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Magnesium 40mg 11mg 7%
Sodium 2mg 155mg 7%
Vitamin B6 0.063mg 0.143mg 6%
Calories 44kcal 154kcal 6%
Vitamin C 5.3mg 0mg 6%
Zinc 0.48mg 1.09mg 6%
Copper 0.02mg 0.063mg 5%
Calcium 13mg 48mg 4%
Iron 1.13mg 1.48mg 4%
Vitamin K 4.5µg 4%
Vitamin B3 0.565mg 0.064mg 3%
Carbs 7.56g 0.64g 2%
Vitamin B1 0.025mg 0.034mg 1%
Manganese 0.039mg 0.024mg 1%
Net carbs 7.56g 0.64g N/A
Potassium 123mg 117mg 0%
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Omelette
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
45%
Omelette
Minerals Daily Need Coverage Score
13%
Horned melon
37%
Omelette

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 48)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.4)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.319g)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.