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Horned melon vs. Soybean raw — In-Depth Nutrition Comparison

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How are horned melon and soybean raw different?

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc than horned melon.
  • Daily need coverage for iron for soybean raw is 182% higher.
  • Soybean raw has a lower glycemic index (14) than horned melon (48).

Horned melon (Kiwano) and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Horned melon vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +2030.8%
Contains more PotassiumPotassium +1361%
Contains more IronIron +1289.4%
Contains more CopperCopper +8190%
Contains more ZincZinc +918.8%
Contains more PhosphorusPhosphorus +1802.7%
Contains more ManganeseManganese +6353.8%
~equal in Sodium ~2mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin CVitamin C +13.2%
Contains more Vitamin B1Vitamin B1 +3396%
Contains more Vitamin B2Vitamin B2 +5700%
Contains more Vitamin B3Vitamin B3 +187.3%
Contains more Vitamin B5Vitamin B5 +333.3%
Contains more Vitamin B6Vitamin B6 +498.4%
Contains more FolateFolate +12400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +941.8%
Contains more ProteinProtein +1950%
Contains more FatsFats +1482.5%
Contains more CarbsCarbs +298.9%
Contains more OtherOther +1032.6%

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

All nutrients comparison - raw data values

Nutrient Horned melon Soybean raw DV% diff.
Iron 1.13mg 15.7mg 182%
Copper 0.02mg 1.658mg 182%
Manganese 0.039mg 2.517mg 108%
Phosphorus 37mg 704mg 95%
Folate 3µg 375µg 93%
Polyunsaturated fat 11.255g 75%
Vitamin B1 0.025mg 0.874mg 71%
Protein 1.78g 36.49g 69%
Vitamin B2 0.015mg 0.87mg 66%
Magnesium 40mg 280mg 57%
Potassium 123mg 1797mg 49%
Zinc 0.48mg 4.89mg 40%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Selenium 17.8µg 32%
Fats 1.26g 19.94g 29%
Calcium 13mg 277mg 26%
Vitamin B6 0.063mg 0.377mg 24%
Choline 115.9mg 21%
Calories 44kcal 446kcal 20%
Saturated fat 2.884g 13%
Vitamin B5 0.183mg 0.793mg 12%
Monounsaturated fat 4.404g 11%
Carbs 7.56g 30.16g 8%
Vitamin B3 0.565mg 1.623mg 7%
Vitamin E 0.85mg 6%
Vitamin A 7µg 1µg 1%
Vitamin C 5.3mg 6mg 1%
Net carbs 7.56g 20.86g N/A
Sugar 7.33g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
Minerals Daily Need Coverage Score
13%
Horned melon
244%
Soybean raw

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.884g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.