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Horned melon vs. Safflower — In-Depth Nutrition Comparison

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Important differences between horned melon and safflower

  • Safflower has more copper, vitamin B1, phosphorus, manganese, vitamin B6, vitamin B5, magnesium, iron, zinc, and folate than horned melon.
  • Safflower's daily need coverage for copper is 192% more.

The food varieties used in the comparison are Horned melon (Kiwano) and Seeds, safflower seed kernels, dried.

Infographic

Horned melon vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +782.5%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +458.5%
Contains more IronIron +333.6%
Contains more CopperCopper +8635%
Contains more ZincZinc +952.1%
Contains more PhosphorusPhosphorus +1640.5%
Contains more ManganeseManganese +5064.1%
~equal in Selenium ~µg

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +4552%
Contains more Vitamin B2Vitamin B2 +2666.7%
Contains more Vitamin B3Vitamin B3 +304.2%
Contains more Vitamin B5Vitamin B5 +2102.2%
Contains more Vitamin B6Vitamin B6 +1757.1%
Contains more FolateFolate +5233.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1483.1%
Contains more ProteinProtein +809%
Contains more FatsFats +2951.6%
Contains more CarbsCarbs +353.6%
Contains more OtherOther +1169.8%

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 Safflower
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Horned melon Safflower DV% diff.
Copper 0.02mg 1.747mg 192%
Polyunsaturated fat 28.223g 188%
Vitamin B1 0.025mg 1.163mg 95%
Phosphorus 37mg 644mg 87%
Manganese 0.039mg 2.014mg 86%
Vitamin B6 0.063mg 1.17mg 85%
Vitamin B5 0.183mg 4.03mg 77%
Magnesium 40mg 353mg 75%
Fats 1.26g 38.45g 57%
Iron 1.13mg 4.9mg 47%
Zinc 0.48mg 5.05mg 42%
Folate 3µg 160µg 39%
Vitamin B2 0.015mg 0.415mg 31%
Protein 1.78g 16.18g 29%
Calories 44kcal 517kcal 24%
Potassium 123mg 687mg 17%
Saturated fat 3.682g 17%
Monounsaturated fat 4.848g 12%
Vitamin B3 0.565mg 2.284mg 11%
Carbs 7.56g 34.29g 9%
Calcium 13mg 78mg 7%
Vitamin C 5.3mg 0mg 6%
Net carbs 7.56g 34.29g N/A
Sodium 2mg 3mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Horned melon
82%
Safflower
Minerals Daily Need Coverage Score
13%
Horned melon
178%
Safflower

Comparison summary

Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 48)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.682g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.