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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, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +352%
Contains more Magnesium +90.5%
Contains more Phosphorus +270%
Contains less Sodium -75%
Contains more Zinc +500%
Contains more Calcium +53.8%
Contains more Potassium +48%
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 6% 10% 15% 5% 17% 2% 3% 15%
Contains more Iron +352%
Contains more Magnesium +90.5%
Contains more Phosphorus +270%
Contains less Sodium -75%
Contains more Zinc +500%
Contains more Calcium +53.8%
Contains more Potassium +48%
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
:
9
Papaya
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +65.8%
Contains more Vitamin A +546.3%
Contains more Vitamin C +1049.1%
Contains more Vitamin B2 +80%
Contains more Folate +1133.3%
Equal in Vitamin B1 - 0.023
Equal in Vitamin B5 - 0.191
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 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +65.8%
Contains more Vitamin A +546.3%
Contains more Vitamin C +1049.1%
Contains more Vitamin B2 +80%
Contains more Folate +1133.3%
Equal in Vitamin B1 - 0.023
Equal in Vitamin B5 - 0.191

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

All nutrients comparison - raw data values

Nutrient Horned melon Papaya Opinion
Net carbs 7.56g 9.12g Papaya
Protein 1.78g 0.47g Horned melon
Fats 1.26g 0.26g Horned melon
Carbs 7.56g 10.82g Papaya
Calories 44kcal 43kcal Horned melon
Starch g 0g Papaya
Fructose g 3.73g Papaya
Sugar g 7.82g Horned melon
Fiber g 1.7g Papaya
Calcium 13mg 20mg Papaya
Iron 1.13mg 0.25mg Horned melon
Magnesium 40mg 21mg Horned melon
Phosphorus 37mg 10mg Horned melon
Potassium 123mg 182mg Papaya
Sodium 2mg 8mg Horned melon
Zinc 0.48mg 0.08mg Horned melon
Copper 0.02mg 0.045mg Papaya
Vitamin A 147IU 950IU Papaya
Vitamin E mg 0.3mg Papaya
Vitamin D IU 0IU Papaya
Vitamin D µg 0µg Papaya
Vitamin C 5.3mg 60.9mg Papaya
Vitamin B1 0.025mg 0.023mg Horned melon
Vitamin B2 0.015mg 0.027mg Papaya
Vitamin B3 0.565mg 0.357mg Horned melon
Vitamin B5 0.183mg 0.191mg Papaya
Vitamin B6 0.063mg 0.038mg Horned melon
Folate 3µg 37µg Papaya
Vitamin B12 µg 0µg Papaya
Vitamin K µg 2.6µg Papaya
Tryptophan mg 0.008mg Papaya
Threonine mg 0.011mg Papaya
Isoleucine mg 0.008mg Papaya
Leucine mg 0.016mg Papaya
Lysine mg 0.025mg Papaya
Methionine mg 0.002mg Papaya
Phenylalanine mg 0.009mg Papaya
Valine mg 0.01mg Papaya
Histidine mg 0.005mg Papaya
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.081g Horned melon
Monounsaturated Fat g 0.072g Papaya
Polyunsaturated fat g 0.058g Papaya

Which food is preferable for your diet?

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

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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
28
Papaya
Mineral Summary Score
15
Horned melon
9
Papaya

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
3%
Papaya
Carbohydrates
8%
Horned melon
11%
Papaya
Fats
6%
Horned melon
1%
Papaya

Comparison summary

Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 6mg)
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 - 0.081g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 11)
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. 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.