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Horned melon vs. Prune — In-Depth Nutrition Comparison

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Important differences between Horned melon and Prune

  • Horned melon has more Vitamin C, however, Prune is richer in Copper, Potassium, Vitamin B2, Manganese, Vitamin B6, and Vitamin B3.
  • Prune's daily need coverage for Copper is 29% more.
  • Horned melon contains 9 times more Vitamin C than Prune. Horned melon contains 5.3mg of Vitamin C, while Prune contains 0.6mg.

The food varieties used in the comparison are Horned melon (Kiwano) and Plums, dried (prunes), uncooked.

Infographic

Horned melon vs Prune 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 +21.5%
Contains more Calcium +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Manganese +666.7%
Equal in Magnesium - 41
Equal in Sodium - 2
Equal in Zinc - 0.44
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 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +21.5%
Contains more Calcium +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Manganese +666.7%
Equal in Magnesium - 41
Equal in Sodium - 2
Equal in Zinc - 0.44

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.
:
11
Prune
Contains more Vitamin C +783.3%
Contains more Vitamin A +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%
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 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +783.3%
Contains more Vitamin A +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +231.6%
Contains more Water +187.7%
Contains more Protein +22.5%
Contains more Carbs +745%
Contains more Other +514%
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +231.6%
Contains more Water +187.7%
Contains more Protein +22.5%
Contains more Carbs +745%
Contains more Other +514%

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

All nutrients comparison - raw data values

Nutrient Horned melon Prune Opinion
Net carbs 7.56g 56.78g Prune
Protein 1.78g 2.18g Prune
Fats 1.26g 0.38g Horned melon
Carbs 7.56g 63.88g Prune
Calories 44kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g Horned melon
Fiber 7.1g Prune
Calcium 13mg 43mg Prune
Iron 1.13mg 0.93mg Horned melon
Magnesium 40mg 41mg Prune
Phosphorus 37mg 69mg Prune
Potassium 123mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.48mg 0.44mg Horned melon
Copper 0.02mg 0.281mg Prune
Manganese 0.039mg 0.299mg Prune
Selenium 0.3µg Prune
Vitamin A 147IU 781IU Prune
Vitamin A RAE 7µg 39µg Prune
Vitamin E 0.43mg Prune
Vitamin C 5.3mg 0.6mg Horned melon
Vitamin B1 0.025mg 0.051mg Prune
Vitamin B2 0.015mg 0.186mg Prune
Vitamin B3 0.565mg 1.882mg Prune
Vitamin B5 0.183mg 0.422mg Prune
Vitamin B6 0.063mg 0.205mg Prune
Folate 3µg 4µg Prune
Vitamin K 59.5µg Prune
Tryptophan 0.025mg Prune
Threonine 0.049mg Prune
Isoleucine 0.041mg Prune
Leucine 0.066mg Prune
Lysine 0.05mg Prune
Methionine 0.016mg Prune
Phenylalanine 0.052mg Prune
Valine 0.056mg Prune
Histidine 0.027mg Prune
Saturated Fat 0.088g Horned melon
Monounsaturated Fat 0.053g Prune
Polyunsaturated fat 0.062g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Prune
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
31%
Prune
Minerals Daily Need Coverage Score
13%
Horned melon
32%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 38.13g)
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 - 0.088g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.