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Horned melon vs. Papaya — In-Depth Nutrition Comparison

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What are the differences between horned melon and papaya?

  • Horned melon is higher in iron, yet papaya is higher in vitamin C, vitamin A, and folate.
  • Papaya's daily need coverage for vitamin C is 62% more.
  • Horned melon has 6 times more zinc than papaya. While horned melon has 0.48mg of zinc, papaya has only 0.08mg.

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

Infographic

Horned melon vs Papaya 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" 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%
Papaya
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more MagnesiumMagnesium +90.5%
Contains more IronIron +352%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +270%
Contains less SodiumSodium -75%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +48%
Contains more CopperCopper +125%
~equal in Manganese ~0.04mg

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%
Papaya
7
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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin B3Vitamin B3 +58.3%
Contains more Vitamin B6Vitamin B6 +65.8%
Contains more Vitamin CVitamin C +1049.1%
Contains more Vitamin AVitamin A +571.4%
Contains more Vitamin B2Vitamin B2 +80%
Contains more FolateFolate +1133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.023mg
~equal in Vitamin B5 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Papaya DV% diff.
Vitamin C 5.3mg 60.9mg 62%
Iron 1.13mg 0.25mg 11%
Folate 3µg 37µg 9%
Fiber 1.7g 7%
Magnesium 40mg 21mg 5%
Fructose 3.73g 5%
Phosphorus 37mg 10mg 4%
Zinc 0.48mg 0.08mg 4%
Vitamin A 7µg 47µg 4%
Copper 0.02mg 0.045mg 3%
Protein 1.78g 0.47g 3%
Potassium 123mg 182mg 2%
Fats 1.26g 0.26g 2%
Vitamin K 2.6µg 2%
Vitamin E 0.3mg 2%
Vitamin B6 0.063mg 0.038mg 2%
Carbs 7.56g 10.82g 1%
Calcium 13mg 20mg 1%
Choline 6.1mg 1%
Vitamin B3 0.565mg 0.357mg 1%
Selenium 0.6µg 1%
Vitamin B2 0.015mg 0.027mg 1%
Calories 44kcal 43kcal 0%
Net carbs 7.56g 9.12g N/A
Sugar 7.82g N/A
Sodium 2mg 8mg 0%
Manganese 0.039mg 0.04mg 0%
Vitamin B1 0.025mg 0.023mg 0%
Vitamin B5 0.183mg 0.191mg 0%
Saturated fat 0.081g 0%
Monounsaturated fat 0.072g 0%
Polyunsaturated fat 0.058g 0%
Tryptophan 0.008mg 0%
Threonine 0.011mg 0%
Isoleucine 0.008mg 0%
Leucine 0.016mg 0%
Lysine 0.025mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.009mg 0%
Valine 0.01mg 0%
Histidine 0.005mg 0%

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
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +278.7%
Contains more FatsFats +384.6%
Contains more CarbsCarbs +43.1%
~equal in Water ~88.06g
~equal in Other ~0.39g

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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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.