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Horned melon vs Orange juice - In-Depth Nutrition Comparison

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What are the differences between Horned melon and Orange juice?

  • Horned melon is higher in Iron, and Magnesium, yet Orange juice is higher in Vitamin C, Folate, and Vitamin B1.
  • Orange juice's daily need coverage for Vitamin C is 50% more.
  • Horned melon has 10 times more Zinc than Orange juice. While Horned melon has 0.48mg of Zinc, Orange juice has only 0.05mg.

We used Horned melon (Kiwano) and Orange juice, raw types in this article.

Infographic

Horned melon vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +465%
Contains more Calcium +18.2%
Contains more Magnesium +263.6%
Contains more Zinc +860%
Contains more Phosphorus +117.6%
Contains more Potassium +62.6%
Contains more Copper +120%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +465%
Contains more Calcium +18.2%
Contains more Magnesium +263.6%
Contains more Zinc +860%
Contains more Phosphorus +117.6%
Contains more Potassium +62.6%
Contains more Copper +120%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Contains more Vitamin C +843.4%
Contains more Vitamin A +36.1%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Equal in Vitamin B5 - 0.19
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Contains more Vitamin C +843.4%
Contains more Vitamin A +36.1%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Equal in Vitamin B5 - 0.19

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Orange juice
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Horned melon Orange juice Opinion
Calories 44kcal 45kcal Orange juice
Protein 1.78g 0.7g Horned melon
Fats 1.26g 0.2g Horned melon
Vitamin C 5.3mg 50mg Orange juice
Net carbs 7.56g 10.2g Orange juice
Carbs 7.56g 10.4g Orange juice
Cholesterol mg 0mg Horned melon
Vitamin D IU 0IU Orange juice
Iron 1.13mg 0.2mg Horned melon
Calcium 13mg 11mg Horned melon
Potassium 123mg 200mg Orange juice
Magnesium 40mg 11mg Horned melon
Sugar g 8.4g Horned melon
Fiber g 0.2g Orange juice
Copper 0.02mg 0.044mg Orange juice
Zinc 0.48mg 0.05mg Horned melon
Starch g g
Phosphorus 37mg 17mg Horned melon
Sodium 2mg 1mg Orange juice
Vitamin A 147IU 200IU Orange juice
Vitamin E mg 0.04mg Orange juice
Vitamin D µg 0µg Orange juice
Vitamin B1 0.025mg 0.09mg Orange juice
Vitamin B2 0.015mg 0.03mg Orange juice
Vitamin B3 0.565mg 0.4mg Horned melon
Vitamin B5 0.183mg 0.19mg Orange juice
Vitamin B6 0.063mg 0.04mg Horned melon
Vitamin B12 µg 0µg Orange juice
Vitamin K µg 0.1µg Orange juice
Folate 3µg 30µg Orange juice
Trans Fat 0g 0g
Saturated Fat g 0.024g Horned melon
Monounsaturated Fat g 0.036g Orange juice
Polyunsaturated fat g 0.04g Orange juice
Tryptophan mg 0.002mg Orange juice
Threonine mg 0.008mg Orange juice
Isoleucine mg 0.008mg Orange juice
Leucine mg 0.013mg Orange juice
Lysine mg 0.009mg Orange juice
Methionine mg 0.003mg Orange juice
Phenylalanine mg 0.009mg Orange juice
Valine mg 0.011mg Orange juice
Histidine mg 0.003mg Orange juice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
22
Orange juice
Mineral Summary Score
15
Horned melon
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Horned melon
4%
Orange juice
Carbohydrates
8%
Horned melon
10%
Orange juice
Fats
6%
Horned melon
1%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.4)
Which food is richer in vitamins?
Orange juice
Orange juice 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 - 8.4g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.