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Horned melon vs Raisin - In-Depth Nutrition Comparison

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How are Horned melon and Raisin different?

  • Raisin has more Copper, Potassium, Manganese, Iron, Phosphorus, Vitamin B6, Vitamin B2, and Vitamin B1 than Horned melon.
  • Daily need coverage for Copper from Raisin is 33% higher.

Horned melon (Kiwano) and Raisins, seedless are the varieties used in this article.

Infographic

Horned melon vs Raisin 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 Magnesium +25%
Contains less Sodium -81.8%
Contains more Zinc +118.2%
Contains more Calcium +284.6%
Contains more Iron +66.4%
Contains more Phosphorus +173%
Contains more Potassium +508.9%
Contains more Copper +1490%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Magnesium +25%
Contains less Sodium -81.8%
Contains more Zinc +118.2%
Contains more Calcium +284.6%
Contains more Iron +66.4%
Contains more Phosphorus +173%
Contains more Potassium +508.9%
Contains more Copper +1490%

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
:
9
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin C +130.4%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B1 +324%
Contains more Vitamin B2 +733.3%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B6 +176.2%
Contains more Folate +66.7%
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% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +130.4%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B1 +324%
Contains more Vitamin B2 +733.3%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B6 +176.2%
Contains more Folate +66.7%

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 Raisin
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Horned melon Raisin Opinion
Net carbs 7.56g 75.48g Raisin
Protein 1.78g 3.07g Raisin
Fats 1.26g 0.46g Horned melon
Carbs 7.56g 79.18g Raisin
Calories 44kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose g 29.68g Raisin
Sugar g 59.19g Horned melon
Fiber g 3.7g Raisin
Calcium 13mg 50mg Raisin
Iron 1.13mg 1.88mg Raisin
Magnesium 40mg 32mg Horned melon
Phosphorus 37mg 101mg Raisin
Potassium 123mg 749mg Raisin
Sodium 2mg 11mg Horned melon
Zinc 0.48mg 0.22mg Horned melon
Copper 0.02mg 0.318mg Raisin
Vitamin A 147IU 0IU Horned melon
Vitamin E mg 0.12mg Raisin
Vitamin D IU 0IU Raisin
Vitamin D µg 0µg Raisin
Vitamin C 5.3mg 2.3mg Horned melon
Vitamin B1 0.025mg 0.106mg Raisin
Vitamin B2 0.015mg 0.125mg Raisin
Vitamin B3 0.565mg 0.766mg Raisin
Vitamin B5 0.183mg 0.095mg Horned melon
Vitamin B6 0.063mg 0.174mg Raisin
Folate 3µg 5µg Raisin
Vitamin B12 µg 0µg Raisin
Vitamin K µg 3.5µg Raisin
Tryptophan mg 0.05mg Raisin
Threonine mg 0.077mg Raisin
Isoleucine mg 0.057mg Raisin
Leucine mg 0.096mg Raisin
Lysine mg 0.084mg Raisin
Methionine mg 0.021mg Raisin
Phenylalanine mg 0.065mg Raisin
Valine mg 0.083mg Raisin
Histidine mg 0.072mg Raisin
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.058g Horned melon
Monounsaturated Fat g 0.051g Raisin
Polyunsaturated fat g 0.037g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Raisin
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
12
Raisin
Mineral Summary Score
15
Horned melon
41
Raisin

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
18%
Raisin
Carbohydrates
8%
Horned melon
79%
Raisin
Fats
6%
Horned melon
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 9mg)
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 - 0.058g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 16)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.