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Horned melon vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are Horned melon and Peruvian groundcherry different?

  • Peruvian groundcherry has more Vitamin B3, Vitamin B1, and Vitamin C than Horned melon.
  • Daily need coverage for Vitamin B3 from Peruvian groundcherry is 14% higher.

Horned melon (Kiwano) and Groundcherries, (cape-gooseberries or poha), raw are the varieties used in this article.

Infographic

Horned melon vs Peruvian groundcherry 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.
Contains more Calcium +44.4%
Contains more Iron +13%
Equal in Phosphorus - 40
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 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +44.4%
Contains more Iron +13%
Equal in Phosphorus - 40

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.
:
Contains more Vitamin A +389.8%
Contains more Vitamin C +107.5%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +395.6%
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 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
Contains more Vitamin A +389.8%
Contains more Vitamin C +107.5%
Contains more Vitamin B1 +340%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +395.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +80%
Contains more Carbs +48.1%
Contains more Other +86%
Equal in Protein - 1.9
Equal in Water - 85.4
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Fats +80%
Contains more Carbs +48.1%
Contains more Other +86%
Equal in Protein - 1.9
Equal in Water - 85.4

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 Peruvian groundcherry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Horned melon Peruvian groundcherry Opinion
Net carbs 7.56g 11.2g Peruvian groundcherry
Protein 1.78g 1.9g Peruvian groundcherry
Fats 1.26g 0.7g Horned melon
Carbs 7.56g 11.2g Peruvian groundcherry
Calories 44kcal 53kcal Peruvian groundcherry
Calcium 13mg 9mg Horned melon
Iron 1.13mg 1mg Horned melon
Magnesium 40mg Horned melon
Phosphorus 37mg 40mg Peruvian groundcherry
Potassium 123mg Horned melon
Sodium 2mg Peruvian groundcherry
Zinc 0.48mg Horned melon
Copper 0.02mg Horned melon
Manganese 0.039mg Horned melon
Vitamin A 147IU 720IU Peruvian groundcherry
Vitamin A RAE 7µg 36µg Peruvian groundcherry
Vitamin C 5.3mg 11mg Peruvian groundcherry
Vitamin B1 0.025mg 0.11mg Peruvian groundcherry
Vitamin B2 0.015mg 0.04mg Peruvian groundcherry
Vitamin B3 0.565mg 2.8mg Peruvian groundcherry
Vitamin B5 0.183mg Horned melon
Vitamin B6 0.063mg Horned melon
Folate 3µg Horned melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Peruvian groundcherry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Horned melon
14%
Peruvian groundcherry
Minerals Daily Need Coverage Score
13%
Horned melon
6%
Peruvian groundcherry

Comparison summary

Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 13)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in vitamins?
?
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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.