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Horned melon vs. Raspberry — In-Depth Nutrition Comparison

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Summary of differences between Horned melon and Raspberry

  • Horned melon has more Iron, while Raspberry has more Manganese, Vitamin C, and Copper.
  • Raspberry covers your daily need of Manganese 27% more than Horned melon.
  • Horned melon contains 2 times more Magnesium than Raspberry. While Horned melon contains 40mg of Magnesium, Raspberry contains only 22mg.

These are the specific foods used in this comparison Horned melon (Kiwano) and Raspberries, raw.

Infographic

Horned melon vs Raspberry 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 Iron +63.8%
Contains more Magnesium +81.8%
Contains more Phosphorus +27.6%
Contains more Zinc +14.3%
Contains more Calcium +92.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Copper +350%
Contains more Manganese +1617.9%
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 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Iron +63.8%
Contains more Magnesium +81.8%
Contains more Phosphorus +27.6%
Contains more Zinc +14.3%
Contains more Calcium +92.3%
Contains more Potassium +22.8%
Contains less Sodium -50%
Contains more Copper +350%
Contains more Manganese +1617.9%

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 +345.5%
Contains more Vitamin B6 +14.5%
Contains more Vitamin C +394.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B5 +79.8%
Contains more Folate +600%
Equal in Vitamin B3 - 0.598
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 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Contains more Vitamin A +345.5%
Contains more Vitamin B6 +14.5%
Contains more Vitamin C +394.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B5 +79.8%
Contains more Folate +600%
Equal in Vitamin B3 - 0.598

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.3%
Contains more Fats +93.8%
Contains more Carbs +57.9%
Equal in Water - 85.75
Equal in Other - 0.46
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +48.3%
Contains more Fats +93.8%
Contains more Carbs +57.9%
Equal in Water - 85.75
Equal in Other - 0.46

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 Raspberry
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Raspberry Opinion
Net carbs 7.56g 5.44g Horned melon
Protein 1.78g 1.2g Horned melon
Fats 1.26g 0.65g Horned melon
Carbs 7.56g 11.94g Raspberry
Calories 44kcal 52kcal Raspberry
Fructose 2.35g Raspberry
Sugar 4.42g Horned melon
Fiber 6.5g Raspberry
Calcium 13mg 25mg Raspberry
Iron 1.13mg 0.69mg Horned melon
Magnesium 40mg 22mg Horned melon
Phosphorus 37mg 29mg Horned melon
Potassium 123mg 151mg Raspberry
Sodium 2mg 1mg Raspberry
Zinc 0.48mg 0.42mg Horned melon
Copper 0.02mg 0.09mg Raspberry
Manganese 0.039mg 0.67mg Raspberry
Selenium 0.2µg Raspberry
Vitamin A 147IU 33IU Horned melon
Vitamin A RAE 7µg 2µg Horned melon
Vitamin E 0.87mg Raspberry
Vitamin C 5.3mg 26.2mg Raspberry
Vitamin B1 0.025mg 0.032mg Raspberry
Vitamin B2 0.015mg 0.038mg Raspberry
Vitamin B3 0.565mg 0.598mg Raspberry
Vitamin B5 0.183mg 0.329mg Raspberry
Vitamin B6 0.063mg 0.055mg Horned melon
Folate 3µg 21µg Raspberry
Choline 12.3mg Raspberry
Vitamin K 7.8µg Raspberry
Saturated Fat 0.019g Horned melon
Monounsaturated Fat 0.064g Raspberry
Polyunsaturated fat 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
13%
Horned melon
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 22)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.7)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 4.42g)
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 - 0.019g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.