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Horned melon vs Pomelo - In-Depth Nutrition Comparison

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What are the main differences between Horned melon and Pomelo?

  • Horned melon is richer in Iron, and Magnesium, yet Pomelo is richer in Vitamin C.
  • Pomelo's daily need coverage for Vitamin C is 62% higher.
  • Horned melon has 10 times more Iron than Pomelo. Horned melon has 1.13mg of Iron, while Pomelo has 0.11mg.

We used Horned melon (Kiwano) and Pummelo, raw types in this comparison.

Infographic

Horned melon vs Pomelo 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 +225%
Contains more Iron +927.3%
Contains more Magnesium +566.7%
Contains more Phosphorus +117.6%
Contains more Zinc +500%
Contains more Potassium +75.6%
Contains less Sodium -50%
Contains more Copper +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 5% 8% 20% 1% 3% 16%
Contains more Calcium +225%
Contains more Iron +927.3%
Contains more Magnesium +566.7%
Contains more Phosphorus +117.6%
Contains more Zinc +500%
Contains more Potassium +75.6%
Contains less Sodium -50%
Contains more Copper +140%

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
:
4
Pomelo
Contains more Vitamin A +1737.5%
Contains more Vitamin B3 +156.8%
Contains more Vitamin B6 +75%
Contains more Vitamin C +1050.9%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +80%
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 1% 0% 0% 204% 9% 7% 5% 0% 9% 0% 0% 0%
Contains more Vitamin A +1737.5%
Contains more Vitamin B3 +156.8%
Contains more Vitamin B6 +75%
Contains more Vitamin C +1050.9%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +80%

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 Pomelo
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in glycemic index 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 Pomelo Opinion
Net carbs 7.56g 8.62g Pomelo
Protein 1.78g 0.76g Horned melon
Fats 1.26g 0.04g Horned melon
Carbs 7.56g 9.62g Pomelo
Calories 44kcal 38kcal Horned melon
Starch g g
Fructose g g
Sugar g g
Fiber g 1g Pomelo
Calcium 13mg 4mg Horned melon
Iron 1.13mg 0.11mg Horned melon
Magnesium 40mg 6mg Horned melon
Phosphorus 37mg 17mg Horned melon
Potassium 123mg 216mg Pomelo
Sodium 2mg 1mg Pomelo
Zinc 0.48mg 0.08mg Horned melon
Copper 0.02mg 0.048mg Pomelo
Vitamin A 147IU 8IU Horned melon
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 5.3mg 61mg Pomelo
Vitamin B1 0.025mg 0.034mg Pomelo
Vitamin B2 0.015mg 0.027mg Pomelo
Vitamin B3 0.565mg 0.22mg Horned melon
Vitamin B5 0.183mg mg Horned melon
Vitamin B6 0.063mg 0.036mg Horned melon
Folate 3µg µg Horned melon
Vitamin B12 µg 0µg Pomelo
Vitamin K µg µg
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 g
Monounsaturated Fat g g
Polyunsaturated fat g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Pomelo
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
19
Pomelo
Mineral Summary Score
15
Horned melon
7
Pomelo

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
5%
Pomelo
Carbohydrates
8%
Horned melon
10%
Pomelo
Fats
6%
Horned melon
0%
Pomelo

Comparison summary

Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 30)
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

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.