Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Horned melon vs. Papaya — In-Depth Nutrition Comparison

Compare

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
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.
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%
Equal in Manganese - 0.04
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
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%
Equal in Manganese - 0.04

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.
:
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +278.7%
Contains more Fats +384.6%
Contains more Other +10.3%
Contains more Carbs +43.1%
Equal in Water - 88.06
Equal in Other - 0.39
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more Protein +278.7%
Contains more Fats +384.6%
Contains more Other +10.3%
Contains more Carbs +43.1%
Equal in Water - 88.06
Equal in Other - 0.39

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 Papaya
Lower in Glycemic Index ok
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
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
Fructose 3.73g Papaya
Sugar 7.82g Horned melon
Fiber 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
Manganese 0.039mg 0.04mg Papaya
Selenium 0.6µg Papaya
Vitamin A 147IU 950IU Papaya
Vitamin A RAE 7µg 47µg Papaya
Vitamin E 0.3mg 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 K 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g Horned melon
Monounsaturated Fat 0.072g Papaya
Polyunsaturated fat 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

People also compare

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
6%
Horned melon
28%
Papaya
Minerals Daily Need Coverage Score
13%
Horned melon
8%
Papaya

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 10)
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 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

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.