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Horned melon vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between horned melon and pastrami?

  • Horned melon is richer in vitamin C and magnesium, yet pastrami is richer in zinc, vitamin B3, phosphorus, iron, vitamin B6, vitamin B2, and copper.
  • Pastrami's daily need coverage for sodium is 47% higher.
  • Horned melon has 18 times more vitamin C than pastrami. Horned melon has 5.3mg of vitamin C, while pastrami has 0.3mg.
  • Horned melon contains less sodium.
  • Horned melon has a lower glycemic index than pastrami.

We used Horned melon (Kiwano) and Beef, cured, pastrami types in this comparison.

Infographic

Horned melon vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +135.3%
Contains more CalciumCalcium +30%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +44.4%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +96.5%
Contains more CopperCopper +355%
Contains more ZincZinc +937.5%
Contains more PhosphorusPhosphorus +373%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +1666.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +973.3%
Contains more Vitamin B3Vitamin B3 +654%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B6Vitamin B6 +250.8%
Contains more FolateFolate +100%

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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +2000%
Contains more WaterWater +28%
Contains more ProteinProtein +1124.7%
Contains more FatsFats +361.9%
Contains more OtherOther +479.1%

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

All nutrients comparison - raw data values

Nutrient Horned melon Pastrami DV% diff.
Vitamin B12 1.87µg 78%
Sodium 2mg 1078mg 47%
Zinc 0.48mg 4.98mg 41%
Protein 1.78g 21.8g 40%
Selenium 17.7µg 32%
Cholesterol 68mg 23%
Vitamin B3 0.565mg 4.26mg 23%
Phosphorus 37mg 175mg 20%
Choline 81.6mg 15%
Iron 1.13mg 2.22mg 14%
Saturated fat 2.681g 12%
Vitamin B6 0.063mg 0.221mg 12%
Vitamin B2 0.015mg 0.161mg 11%
Copper 0.02mg 0.091mg 8%
Fats 1.26g 5.82g 7%
Vitamin C 5.3mg 0.3mg 6%
Calories 44kcal 147kcal 5%
Monounsaturated fat 2.118g 5%
Magnesium 40mg 17mg 5%
Potassium 123mg 210mg 3%
Vitamin B5 0.183mg 0.265mg 2%
Vitamin B1 0.025mg 0.052mg 2%
Carbs 7.56g 0.36g 2%
Manganese 0.039mg 0.027mg 1%
Folate 3µg 6µg 1%
Vitamin D 0.1µg 1%
Vitamin D 4IU 1%
Polyunsaturated fat 0.145g 1%
Vitamin K 0.7µg 1%
Vitamin A 7µg 2µg 1%
Vitamin E 0.12mg 1%
Net carbs 7.56g 0.36g N/A
Calcium 13mg 10mg 0%
Sugar 0.1g N/A
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Pastrami
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
37%
Pastrami
Minerals Daily Need Coverage Score
13%
Horned melon
60%
Pastrami

Comparison summary

Which food is richer in minerals?
Pastrami
Pastrami is relatively richer in minerals
Which food is richer in vitamins?
Pastrami
Pastrami is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1076mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.681g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 22)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.8)

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.