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Horned melon vs Pomegranate - In-Depth Nutrition Comparison

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What are the differences between Horned melon and Pomegranate?

  • Horned melon is higher in Iron, and Magnesium, yet Pomegranate is higher in Copper, Folate, and Vitamin C.
  • Pomegranate's daily need coverage for Copper is 15% more.
  • Horned melon has 4 times more Iron than Pomegranate. While Horned melon has 1.13mg of Iron, Pomegranate has only 0.3mg.

We used Horned melon (Kiwano) and Pomegranates, raw types in this article.

Infographic

Horned melon vs Pomegranate 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 Calcium +30%
Contains more Iron +276.7%
Contains more Magnesium +233.3%
Contains less Sodium -33.3%
Contains more Zinc +37.1%
Contains more Potassium +91.9%
Contains more Copper +690%
Equal in Phosphorus - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Contains more Calcium +30%
Contains more Iron +276.7%
Contains more Magnesium +233.3%
Contains less Sodium -33.3%
Contains more Zinc +37.1%
Contains more Potassium +91.9%
Contains more Copper +690%
Equal in Phosphorus - 36

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +92.8%
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Folate +1166.7%
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 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +92.8%
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Folate +1166.7%

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 Pomegranate
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 Pomegranate Opinion
Net carbs 7.56g 14.7g Pomegranate
Protein 1.78g 1.67g Horned melon
Fats 1.26g 1.17g Horned melon
Carbs 7.56g 18.7g Pomegranate
Calories 44kcal 83kcal Pomegranate
Starch g g
Fructose g g
Sugar g 13.67g Horned melon
Fiber g 4g Pomegranate
Calcium 13mg 10mg Horned melon
Iron 1.13mg 0.3mg Horned melon
Magnesium 40mg 12mg Horned melon
Phosphorus 37mg 36mg Horned melon
Potassium 123mg 236mg Pomegranate
Sodium 2mg 3mg Horned melon
Zinc 0.48mg 0.35mg Horned melon
Copper 0.02mg 0.158mg Pomegranate
Vitamin A 147IU 0IU Horned melon
Vitamin E mg 0.6mg Pomegranate
Vitamin D IU 0IU Pomegranate
Vitamin D µg 0µg Pomegranate
Vitamin C 5.3mg 10.2mg Pomegranate
Vitamin B1 0.025mg 0.067mg Pomegranate
Vitamin B2 0.015mg 0.053mg Pomegranate
Vitamin B3 0.565mg 0.293mg Horned melon
Vitamin B5 0.183mg 0.377mg Pomegranate
Vitamin B6 0.063mg 0.075mg Pomegranate
Folate 3µg 38µg Pomegranate
Vitamin B12 µg 0µg Pomegranate
Vitamin K µg 16.4µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.12g Horned melon
Monounsaturated Fat g 0.093g Pomegranate
Polyunsaturated fat g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Pomegranate
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
16
Pomegranate
Mineral Summary Score
15
Horned melon
15
Pomegranate

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
10%
Pomegranate
Carbohydrates
8%
Horned melon
19%
Pomegranate
Fats
6%
Horned melon
5%
Pomegranate

Comparison summary

Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
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 - 0.12g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 48)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.