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Horned melon vs Orange - In-Depth Nutrition Comparison

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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
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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
:
4
Orange
Contains more Iron +1030%
Contains more Magnesium +300%
Contains more Zinc +585.7%
Contains more Phosphorus +164.3%
Contains more Calcium +207.7%
Contains more Potassium +47.2%
Contains more Copper +125%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +1030%
Contains more Magnesium +300%
Contains more Zinc +585.7%
Contains more Phosphorus +164.3%
Contains more Calcium +207.7%
Contains more Potassium +47.2%
Contains more Copper +125%
Contains less Sodium -100%

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 C +903.8%
Contains more Vitamin A +53.1%
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 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 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin B3 +100.4%
Contains more Vitamin C +903.8%
Contains more Vitamin A +53.1%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
11%
Horned melon
6%
Orange
Carbohydrates
8%
Horned melon
12%
Orange
Fats
6%
Horned melon
1%
Orange

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 9.35g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Orange Opinion
Calories 44 47 Orange
Protein 1.78 0.94 Horned melon
Fats 1.26 0.12 Horned melon
Vitamin C 5.3 53.2 Orange
Carbs 7.56 11.75 Orange
Cholesterol 0 Horned melon
Vitamin D 0 Orange
Iron 1.13 0.1 Horned melon
Calcium 13 40 Orange
Potassium 123 181 Orange
Magnesium 40 10 Horned melon
Sugars 9.35 Horned melon
Fiber 2.4 Orange
Copper 0.02 0.045 Orange
Zinc 0.48 0.07 Horned melon
Starch
Phosphorus 37 14 Horned melon
Sodium 2 0 Orange
Vitamin A 147 225 Orange
Vitamin E 0.18 Orange
Vitamin D 0 Orange
Vitamin B1 0.025 0.087 Orange
Vitamin B2 0.015 0.04 Orange
Vitamin B3 0.565 0.282 Horned melon
Vitamin B5 0.183 0.25 Orange
Vitamin B6 0.063 0.06 Horned melon
Vitamin B12 0 Orange
Vitamin K 0 Orange
Folate 3 30 Orange
Trans Fat 0 0
Saturated Fat 0.015 Horned melon
Monounsaturated Fat 0.023 Orange
Polyunsaturated fat 0.025 Orange
Tryptophan 0.009 Orange
Threonine 0.015 Orange
Isoleucine 0.025 Orange
Leucine 0.023 Orange
Lysine 0.047 Orange
Methionine 0.02 Orange
Phenylalanine 0.031 Orange
Valine 0.04 Orange
Histidine 0.018 Orange
Fructose

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 of 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.