Horned melon vs. Summer squash — In-Depth Nutrition Comparison
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Important differences between horned melon and summer squash
- Horned melon has more iron and magnesium; however, summer squash is richer in vitamin C, vitamin B6, vitamin B2, folate, and manganese.
- Summer squash's daily need coverage for vitamin C is 13% more.
- Horned melon contains 3 times more iron than summer squash. Horned melon contains 1.13mg of iron, while summer squash contains 0.35mg.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of summer squash is 13.
The food varieties used in the comparison are Horned melon (Kiwano) and Squash, summer, all varieties, raw.
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.
| Contains more MagnesiumMagnesium | +135.3% |
| Contains more IronIron | +222.9% |
| Contains more ZincZinc | +65.5% |
| Contains more CalciumCalcium | +15.4% |
| Contains more PotassiumPotassium | +113% |
| Contains more CopperCopper | +155% |
| Contains more ManganeseManganese | +348.7% |
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 B3Vitamin B3 | +16% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more Vitamin CVitamin C | +220.8% |
| Contains more Vitamin AVitamin A | +42.9% |
| Contains more Vitamin B1Vitamin B1 | +92% |
| Contains more Vitamin B2Vitamin B2 | +846.7% |
| Contains more Vitamin B6Vitamin B6 | +246% |
| Contains more FolateFolate | +866.7% |
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +47.1% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +125.7% |
| Contains more OtherOther | +44.2% |
~equal in
Water
~94.64g
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 Saturated fat |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 5.3mg | 17mg | 13% |
| Vitamin B6 | 0.063mg | 0.218mg | 12% |
| Iron | 1.13mg | 0.35mg | 10% |
| Vitamin B2 | 0.015mg | 0.142mg | 10% |
| Folate | 3µg | 29µg | 7% |
| Manganese | 0.039mg | 0.175mg | 6% |
| Magnesium | 40mg | 17mg | 5% |
| Potassium | 123mg | 262mg | 4% |
| Fiber | 1.1g | 4% | |
| Copper | 0.02mg | 0.051mg | 3% |
| Vitamin K | 3µg | 3% | |
| Zinc | 0.48mg | 0.29mg | 2% |
| Vitamin B1 | 0.025mg | 0.048mg | 2% |
| Fats | 1.26g | 0.18g | 2% |
| Choline | 6.7mg | 1% | |
| Polyunsaturated fat | 0.089g | 1% | |
| Vitamin B5 | 0.183mg | 0.155mg | 1% |
| Protein | 1.78g | 1.21g | 1% |
| Calories | 44kcal | 16kcal | 1% |
| Fructose | 0.95g | 1% | |
| Carbs | 7.56g | 3.35g | 1% |
| Vitamin E | 0.12mg | 1% | |
| Net carbs | 7.56g | 2.25g | N/A |
| Calcium | 13mg | 15mg | 0% |
| Sugar | 2.2g | N/A | |
| Phosphorus | 37mg | 38mg | 0% |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 7µg | 10µg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B3 | 0.565mg | 0.487mg | 0% |
| Saturated fat | 0.044g | 0% | |
| Monounsaturated fat | 0.016g | 0% | |
| Tryptophan | 0.011mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.042mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.065mg | 0% | |
| Methionine | 0.017mg | 0% | |
| Phenylalanine | 0.041mg | 0% | |
| Valine | 0.053mg | 0% | |
| Histidine | 0.025mg | 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%
16%
Minerals Daily Need Coverage Score
13%
12%
Comparison summary
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 35)
Which food is cheaper?
Summer squash is cheaper (difference - $1.4)
Which food is richer in minerals?
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash 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 - 2.2g)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.044g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)