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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
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 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%
Contains more Manganese +205.1%
Equal in Phosphorus - 36
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% 12% 9% 16% 21% 1% 10% 53% 16% 3%
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%
Contains more Manganese +205.1%
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" charts 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 Choline Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 5% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.2%
Contains more Carbs +147.4%
Contains more Other +23.3%
Equal in Protein - 1.67
Equal in Fats - 1.17
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more Water +14.2%
Contains more Carbs +147.4%
Contains more Other +23.3%
Equal in Protein - 1.67
Equal in Fats - 1.17

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 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
Sugar 13.67g Horned melon
Fiber 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
Manganese 0.039mg 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin A 147IU 0IU Horned melon
Vitamin A RAE 7µg 0µg Horned melon
Vitamin E 0.6mg 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
Choline 7.6mg Pomegranate
Vitamin K 16.4µg Pomegranate
Saturated Fat 0.12g Horned melon
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 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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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
15%
Pomegranate
Minerals Daily Need Coverage Score
13%
Horned melon
14%
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

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. 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.