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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
13%
24%
Comparison summary
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 16)
Which food is cheaper?
Sauerkraut is cheaper (difference - $0.4)
Which food is richer in minerals?
Sauerkraut is relatively richer in minerals
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 659mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.034g)