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  6. Horned melon vs. Submarine sandwich

Horned melon vs. Submarine sandwich — In-Depth Nutrition Comparison

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A recap on the differences between horned melon and submarine sandwich

  • Horned melon has less vitamin B1, vitamin B3, vitamin B2, calcium, folate, manganese, vitamin B6, phosphorus, and iron.
  • Submarine sandwich covers your daily vitamin B1 needs 26% more than horned melon.
  • Horned melon has less sodium.

Food varieties used in this article are Horned melon (Kiwano) and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Horned melon vs Submarine sandwich 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +100%
Contains less SodiumSodium -99.7%
Contains more CalciumCalcium +1215.4%
Contains more PotassiumPotassium +129.3%
Contains more IronIron +60.2%
Contains more CopperCopper +320%
Contains more ZincZinc +118.8%
Contains more PhosphorusPhosphorus +202.7%
Contains more ManganeseManganese +807.7%

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.
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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin CVitamin C +41.5%
Contains more Vitamin AVitamin A +214.3%
Contains more Vitamin B1Vitamin B1 +1272%
Contains more Vitamin B2Vitamin B2 +1680%
Contains more Vitamin B3Vitamin B3 +665.1%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +222.2%
Contains more FolateFolate +2100%

All nutrients comparison - raw data values

Nutrient Horned melon Submarine sandwich DV% diff.
Selenium 19.9µg 36%
Vitamin B1 0.025mg 0.343mg 27%
Sodium 2mg 575mg 25%
Vitamin B3 0.565mg 4.323mg 23%
Vitamin B2 0.015mg 0.267mg 19%
Protein 1.78g 10.52g 17%
Calcium 13mg 171mg 16%
Saturated fat 3.554g 16%
Folate 3µg 66µg 16%
Fats 1.26g 10.04g 14%
Manganese 0.039mg 0.354mg 14%
Polyunsaturated fat 1.927g 13%
Vitamin B6 0.063mg 0.203mg 11%
Phosphorus 37mg 112mg 11%
Iron 1.13mg 1.81mg 9%
Vitamin B12 0.22µg 9%
Cholesterol 27mg 9%
Monounsaturated fat 3.716g 9%
Calories 44kcal 213kcal 8%
Vitamin B5 0.183mg 0.555mg 7%
Copper 0.02mg 0.084mg 7%
Starch 15.67g 6%
Potassium 123mg 282mg 5%
Magnesium 40mg 20mg 5%
Zinc 0.48mg 1.05mg 5%
Fiber 1.2g 5%
Choline 29.1mg 5%
Carbs 7.56g 20.43g 4%
Vitamin K 4.5µg 4%
Vitamin E 0.41mg 3%
Vitamin C 5.3mg 7.5mg 2%
Fructose 1.4g 2%
Vitamin A 7µg 22µg 2%
Vitamin D 7IU 1%
Vitamin D 0.2µg 1%
Net carbs 7.56g 19.23g N/A
Sugar 3.18g N/A
Trans fat 0g 0.119g N/A
Tryptophan 0.1mg 0%
Threonine 0.331mg 0%
Isoleucine 0.431mg 0%
Leucine 0.752mg 0%
Lysine 0.491mg 0%
Methionine 0.21mg 0%
Phenylalanine 0.431mg 0%
Valine 0.501mg 0%
Histidine 0.301mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.104g N/A
Omega-3 - DPA 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0.048g N/A
Omega-6 - Linoleic acid 1.665g N/A

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
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more WaterWater +57.4%
Contains more ProteinProtein +491%
Contains more FatsFats +696.8%
Contains more CarbsCarbs +170.2%
Contains more OtherOther +481.4%

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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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.