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Horned melon vs. Palm oil — In-Depth Nutrition Comparison

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What are the main differences between horned melon and palm oil?

  • Palm oil has less iron, magnesium, vitamin C, and phosphorus than horned melon.
  • Horned melon's daily need coverage for iron is 14% higher.
  • Palm oil has a lower glycemic index than horned melon.

We used Horned melon (Kiwano) and Oil, palm types in this comparison.

Infographic

Horned melon vs Palm oil 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.
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +11200%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7836.5%

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

All nutrients comparison - raw data values

Nutrient Horned melon Palm oil DV% diff.
Saturated fat 49.3g 224%
Fats 1.26g 100g 152%
Vitamin E 15.94mg 106%
Monounsaturated fat 37g 93%
Polyunsaturated fat 9.3g 62%
Calories 44kcal 884kcal 42%
Iron 1.13mg 0.01mg 14%
Magnesium 40mg 0mg 10%
Vitamin K 8µg 7%
Vitamin C 5.3mg 0mg 6%
Phosphorus 37mg 0mg 5%
Vitamin B6 0.063mg 0mg 5%
Vitamin B3 0.565mg 0mg 4%
Potassium 123mg 0mg 4%
Zinc 0.48mg 0mg 4%
Protein 1.78g 0g 4%
Vitamin B5 0.183mg 0mg 4%
Carbs 7.56g 0g 3%
Vitamin B1 0.025mg 0mg 2%
Manganese 0.039mg 2%
Copper 0.02mg 0mg 2%
Vitamin B2 0.015mg 0mg 1%
Calcium 13mg 0mg 1%
Folate 3µg 0µg 1%
Vitamin A 7µg 0µg 1%
Net carbs 7.56g 0g N/A
Sodium 2mg 0mg 0%
Choline 0.3mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
13%
Horned melon
0%
Palm oil

Comparison summary

Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 48)
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 - 0g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 49.3g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is richer in vitamins?
Horned melon
Horned melon is relatively richer in vitamins

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.