Horned melon vs. Sauerkraut — In-Depth Nutrition Comparison
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Significant differences between horned melon and sauerkraut
- Horned melon has more magnesium; however, sauerkraut is richer in vitamin C, copper, folate, and vitamin B6.
- Sauerkraut covers your daily sodium needs 29% more than horned melon.
- Sauerkraut has 3 times less magnesium than horned melon. Horned melon has 40mg of magnesium, while sauerkraut has 13mg.
- Horned melon contains less sodium.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of sauerkraut is 32.
Specific food types used in this comparison are Horned melon (Kiwano) and Sauerkraut, canned, solids, and liquids.
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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.
| Contains more MagnesiumMagnesium | +207.7% |
| Contains more ZincZinc | +152.6% |
| Contains more PhosphorusPhosphorus | +85% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +130.8% |
| Contains more PotassiumPotassium | +38.2% |
| Contains more IronIron | +30.1% |
| Contains more CopperCopper | +380% |
| Contains more ManganeseManganese | +287.2% |
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 AVitamin A | +600% |
| Contains more Vitamin B1Vitamin B1 | +19% |
| Contains more Vitamin B3Vitamin B3 | +295.1% |
| Contains more Vitamin B5Vitamin B5 | +96.8% |
| Contains more Vitamin CVitamin C | +177.4% |
| Contains more Vitamin B2Vitamin B2 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +106.3% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 2mg | 661mg | 29% |
| Fiber | 2.9g | 12% | |
| Vitamin K | 13µg | 11% | |
| Vitamin C | 5.3mg | 14.7mg | 10% |
| Copper | 0.02mg | 0.096mg | 8% |
| Magnesium | 40mg | 13mg | 6% |
| Folate | 3µg | 24µg | 5% |
| Vitamin B6 | 0.063mg | 0.13mg | 5% |
| Manganese | 0.039mg | 0.151mg | 5% |
| Iron | 1.13mg | 1.47mg | 4% |
| Vitamin B3 | 0.565mg | 0.143mg | 3% |
| Zinc | 0.48mg | 0.19mg | 3% |
| Choline | 10.4mg | 2% | |
| Phosphorus | 37mg | 20mg | 2% |
| Calcium | 13mg | 30mg | 2% |
| Protein | 1.78g | 0.91g | 2% |
| Vitamin B5 | 0.183mg | 0.093mg | 2% |
| Fats | 1.26g | 0.14g | 2% |
| Potassium | 123mg | 170mg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Vitamin E | 0.14mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B2 | 0.015mg | 0.022mg | 1% |
| Carbs | 7.56g | 4.28g | 1% |
| Calories | 44kcal | 19kcal | 1% |
| Net carbs | 7.56g | 1.38g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin B1 | 0.025mg | 0.021mg | 0% |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +95.6% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +76.6% |
| Contains more OtherOther | +400% |
~equal in
Water
~92.52g
