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  6. Horned melon vs. Brown rice

Horned melon vs. Brown rice — In-Depth Nutrition Comparison

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How are horned melon and brown rice different?

  • Horned melon is richer in iron and vitamin C, while brown rice is higher in manganese, vitamin B1, vitamin B3, copper, and phosphorus.
  • Brown rice covers your daily need for manganese, 41% more than horned melon.
  • Brown rice has a higher glycemic index (66) than horned melon (48).

Horned melon (Kiwano) and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Horned melon vs Brown rice 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +43%
Contains more IronIron +101.8%
Contains less SodiumSodium -50%
Contains more CopperCopper +430%
Contains more ZincZinc +47.9%
Contains more PhosphorusPhosphorus +178.4%
Contains more ManganeseManganese +2397.4%
~equal in Magnesium ~39mg

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +612%
Contains more Vitamin B2Vitamin B2 +360%
Contains more Vitamin B3Vitamin B3 +353.3%
Contains more Vitamin B5Vitamin B5 +107.7%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Brown rice DV% diff.
Manganese 0.039mg 0.974mg 41%
Vitamin B1 0.025mg 0.178mg 13%
Vitamin B3 0.565mg 2.561mg 12%
Selenium 5.8µg 11%
Starch 24.79g 10%
Copper 0.02mg 0.106mg 10%
Phosphorus 37mg 103mg 9%
Iron 1.13mg 0.56mg 7%
Vitamin C 5.3mg 0mg 6%
Carbs 7.56g 25.58g 6%
Fiber 1.6g 6%
Vitamin B6 0.063mg 0.123mg 5%
Vitamin B5 0.183mg 0.38mg 4%
Vitamin B2 0.015mg 0.069mg 4%
Calories 44kcal 123kcal 4%
Zinc 0.48mg 0.71mg 2%
Protein 1.78g 2.74g 2%
Polyunsaturated fat 0.366g 2%
Choline 9.2mg 2%
Folate 3µg 9µg 2%
Monounsaturated fat 0.369g 1%
Saturated fat 0.26g 1%
Calcium 13mg 3mg 1%
Potassium 123mg 86mg 1%
Vitamin E 0.17mg 1%
Vitamin A 7µg 0µg 1%
Fats 1.26g 0.97g 0%
Net carbs 7.56g 23.98g N/A
Magnesium 40mg 39mg 0%
Sugar 0.24g N/A
Sodium 2mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +29.9%
Contains more WaterWater +26.6%
Contains more ProteinProtein +53.9%
Contains more CarbsCarbs +238.4%
~equal in Other ~0.44g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.