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  6. Horned melon vs. Orange juice

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
Infographic link

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.
Horned melon
Horned melon
6
:
4
Orange juice
Orange juice
Contains more Calcium +18.2%
Contains more Iron +465%
Contains more Magnesium +263.6%
Contains more Phosphorus +117.6%
Contains more Zinc +860%
Contains more Manganese +178.6%
Contains more Potassium +62.6%
Contains less Sodium -50%
Contains more Copper +120%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +18.2%
Contains more Iron +465%
Contains more Magnesium +263.6%
Contains more Phosphorus +117.6%
Contains more Zinc +860%
Contains more Manganese +178.6%
Contains more Potassium +62.6%
Contains less Sodium -50%
Contains more Copper +120%

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.
Horned melon
Horned melon
2
:
10
Orange juice
Orange juice
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +36.1%
Contains more Vitamin C +843.4%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Equal in Vitamin B5 - 0.19
Horned melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +36.1%
Contains more Vitamin C +843.4%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Equal in Vitamin B5 - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Horned melon
Horned melon
4
:
1
Orange juice
Orange juice
Contains more Protein +154.3%
Contains more Fats +530%
Contains more Carbs +37.6%
Equal in Water - 88.3
Equal in Other - 0.4
Horned melon
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +154.3%
Contains more Fats +530%
Contains more Carbs +37.6%
Equal in Water - 88.3
Equal in Other - 0.4

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 Orange juice
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol 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
Net carbs 7.56g 10.2g Orange juice
Protein 1.78g 0.7g Horned melon
Fats 1.26g 0.2g Horned melon
Carbs 7.56g 10.4g Orange juice
Calories 44kcal 45kcal Orange juice
Sugar 8.4g Horned melon
Fiber 0.2g Orange juice
Calcium 13mg 11mg Horned melon
Iron 1.13mg 0.2mg Horned melon
Magnesium 40mg 11mg Horned melon
Phosphorus 37mg 17mg Horned melon
Potassium 123mg 200mg Orange juice
Sodium 2mg 1mg Orange juice
Zinc 0.48mg 0.05mg Horned melon
Copper 0.02mg 0.044mg Orange juice
Manganese 0.039mg 0.014mg Horned melon
Selenium 0.1µg Orange juice
Vitamin A 147IU 200IU Orange juice
Vitamin A RAE 7µg 10µg Orange juice
Vitamin E 0.04mg Orange juice
Vitamin C 5.3mg 50mg 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
Folate 3µg 30µg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g Horned melon
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Horned melon
22%
Orange juice
Minerals Daily Need Coverage Score
13%
Horned melon
6%
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 Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.4g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
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

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. 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.