Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Horned melon vs Orange - In-Depth Nutrition Comparison

Compare

Differences between Horned melon and Orange

  • Horned melon is higher in Iron, and Magnesium, however Orange is richer in Vitamin C, Folate, and Vitamin B1.
  • Orange's daily need coverage for Vitamin C is 53% higher.
  • Horned melon has 11 times more Iron than Orange. While Horned melon has 1.13mg of Iron, Orange has only 0.1mg.

The food types used in this comparison are Horned melon (Kiwano) and Oranges, raw, all commercial varieties.

Infographic

Horned melon vs Orange 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1030%
Contains more Magnesium +300%
Contains more Phosphorus +164.3%
Contains more Zinc +585.7%
Contains more Calcium +207.7%
Contains more Potassium +47.2%
Contains less Sodium -100%
Contains more Copper +125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +1030%
Contains more Magnesium +300%
Contains more Phosphorus +164.3%
Contains more Zinc +585.7%
Contains more Calcium +207.7%
Contains more Potassium +47.2%
Contains less Sodium -100%
Contains more Copper +125%

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
:
10
Orange
Contains more Vitamin B3 +100.4%
Contains more Vitamin A +53.1%
Contains more Vitamin C +903.8%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B5 +36.6%
Contains more Folate +900%
Equal in Vitamin B6 - 0.06
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B3 +100.4%
Contains more Vitamin A +53.1%
Contains more Vitamin C +903.8%
Contains more Vitamin B1 +248%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B5 +36.6%
Contains more Folate +900%
Equal in Vitamin B6 - 0.06

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
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Orange Opinion
Net carbs 7.56g 9.35g Orange
Protein 1.78g 0.94g Horned melon
Fats 1.26g 0.12g Horned melon
Carbs 7.56g 11.75g Orange
Calories 44kcal 47kcal Orange
Starch g g
Fructose g g
Sugar g 9.35g Horned melon
Fiber g 2.4g Orange
Calcium 13mg 40mg Orange
Iron 1.13mg 0.1mg Horned melon
Magnesium 40mg 10mg Horned melon
Phosphorus 37mg 14mg Horned melon
Potassium 123mg 181mg Orange
Sodium 2mg 0mg Orange
Zinc 0.48mg 0.07mg Horned melon
Copper 0.02mg 0.045mg Orange
Vitamin A 147IU 225IU Orange
Vitamin E mg 0.18mg Orange
Vitamin D IU 0IU Orange
Vitamin D µg 0µg Orange
Vitamin C 5.3mg 53.2mg Orange
Vitamin B1 0.025mg 0.087mg Orange
Vitamin B2 0.015mg 0.04mg Orange
Vitamin B3 0.565mg 0.282mg Horned melon
Vitamin B5 0.183mg 0.25mg Orange
Vitamin B6 0.063mg 0.06mg Horned melon
Folate 3µg 30µg Orange
Vitamin B12 µg 0µg Orange
Vitamin K µg 0µg Orange
Tryptophan mg 0.009mg Orange
Threonine mg 0.015mg Orange
Isoleucine mg 0.025mg Orange
Leucine mg 0.023mg Orange
Lysine mg 0.047mg Orange
Methionine mg 0.02mg Orange
Phenylalanine mg 0.031mg Orange
Valine mg 0.04mg Orange
Histidine mg 0.018mg Orange
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.015g Horned melon
Monounsaturated Fat g 0.023g Orange
Polyunsaturated fat g 0.025g Orange

Which food is preferable for your diet?

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

People also compare

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
24
Orange
Mineral Summary Score
15
Horned melon
8
Orange

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
6%
Orange
Carbohydrates
8%
Horned melon
12%
Orange
Fats
6%
Horned melon
1%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 9.35g)
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 - 0.015g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.