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Horned melon vs Soursop - In-Depth Nutrition Comparison

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What are the main differences between Horned melon and Soursop?

  • Horned melon is richer in Iron, yet Soursop is richer in Vitamin C, and Copper.
  • Soursop's daily need coverage for Vitamin C is 17% higher.
  • Horned melon has 5 times more Zinc than Soursop. Horned melon has 0.48mg of Zinc, while Soursop has 0.1mg.

We used Horned melon (Kiwano) and Soursop, raw types in this comparison.

Infographic

Horned melon vs Soursop 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +88.3%
Contains more Magnesium +90.5%
Contains more Phosphorus +37%
Contains less Sodium -85.7%
Contains more Zinc +380%
Contains more Potassium +126%
Contains more Copper +330%
Equal in Calcium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 23% 15% 12% 25% 2% 3% 29%
Contains more Iron +88.3%
Contains more Magnesium +90.5%
Contains more Phosphorus +37%
Contains less Sodium -85.7%
Contains more Zinc +380%
Contains more Potassium +126%
Contains more Copper +330%
Equal in Calcium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Soursop
Contains more Vitamin A +7250%
Contains more Vitamin C +288.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +38.3%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 69% 18% 12% 17% 16% 14% 11% 0% 1%
Contains more Vitamin A +7250%
Contains more Vitamin C +288.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +59.3%
Contains more Vitamin B5 +38.3%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.059

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Soursop
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Horned melon Soursop Opinion
Net carbs 7.56g 13.54g Soursop
Protein 1.78g 1g Horned melon
Fats 1.26g 0.3g Horned melon
Carbs 7.56g 16.84g Soursop
Calories 44kcal 66kcal Soursop
Starch g g
Fructose g g
Sugar g 13.54g Horned melon
Fiber g 3.3g Soursop
Calcium 13mg 14mg Soursop
Iron 1.13mg 0.6mg Horned melon
Magnesium 40mg 21mg Horned melon
Phosphorus 37mg 27mg Horned melon
Potassium 123mg 278mg Soursop
Sodium 2mg 14mg Horned melon
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.086mg Soursop
Vitamin A 147IU 2IU Horned melon
Vitamin E mg 0.08mg Soursop
Vitamin D IU 0IU Soursop
Vitamin D µg 0µg Soursop
Vitamin C 5.3mg 20.6mg Soursop
Vitamin B1 0.025mg 0.07mg Soursop
Vitamin B2 0.015mg 0.05mg Soursop
Vitamin B3 0.565mg 0.9mg Soursop
Vitamin B5 0.183mg 0.253mg Soursop
Vitamin B6 0.063mg 0.059mg Horned melon
Folate 3µg 14µg Soursop
Vitamin B12 µg 0µg Soursop
Vitamin K µg 0.4µg Soursop
Tryptophan mg 0.011mg Soursop
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.06mg Soursop
Methionine mg 0.007mg Soursop
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.051g Horned melon
Monounsaturated Fat g 0.09g Soursop
Polyunsaturated fat g 0.069g Soursop

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Soursop
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
13
Soursop
Mineral Summary Score
15
Horned melon
14
Soursop

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Horned melon
6%
Soursop
Carbohydrates
8%
Horned melon
17%
Soursop
Fats
6%
Horned melon
1%
Soursop

Comparison summary

Which food is lower in glycemic index?
Soursop
Soursop is lower in glycemic index (difference - 16)
Which food is cheaper?
Soursop
Soursop is cheaper (difference - $1.4)
Which food is richer in vitamins?
Soursop
Soursop is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 13.54g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 12mg)
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 - 0.051g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.