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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.

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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" 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +30%
Contains more IronIron +276.7%
Contains more ZincZinc +37.1%
Contains less SodiumSodium -33.3%
Contains more PotassiumPotassium +91.9%
Contains more CopperCopper +690%
Contains more ManganeseManganese +205.1%
~equal in Phosphorus ~36mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +92.8%
Contains more Vitamin CVitamin C +92.5%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Pomegranate DV% diff.
Fiber 4g 16%
Copper 0.02mg 0.158mg 15%
Vitamin K 16.4µg 14%
Iron 1.13mg 0.3mg 10%
Folate 3µg 38µg 9%
Magnesium 40mg 12mg 7%
Vitamin C 5.3mg 10.2mg 5%
Vitamin E 0.6mg 4%
Carbs 7.56g 18.7g 4%
Vitamin B5 0.183mg 0.377mg 4%
Vitamin B1 0.025mg 0.067mg 4%
Vitamin B2 0.015mg 0.053mg 3%
Manganese 0.039mg 0.119mg 3%
Potassium 123mg 236mg 3%
Vitamin B3 0.565mg 0.293mg 2%
Calories 44kcal 83kcal 2%
Vitamin B6 0.063mg 0.075mg 1%
Choline 7.6mg 1%
Saturated fat 0.12g 1%
Polyunsaturated fat 0.079g 1%
Selenium 0.5µg 1%
Vitamin A 7µg 0µg 1%
Zinc 0.48mg 0.35mg 1%
Protein 1.78g 1.67g 0%
Fats 1.26g 1.17g 0%
Net carbs 7.56g 14.7g N/A
Calcium 13mg 10mg 0%
Sugar 13.67g N/A
Phosphorus 37mg 36mg 0%
Sodium 2mg 3mg 0%
Monounsaturated fat 0.093g 0%

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
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 WaterWater +14.2%
Contains more CarbsCarbs +147.4%
Contains more OtherOther +23.3%
~equal in Protein ~1.67g
~equal in Fats ~1.17g

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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.