Horned melon vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the differences between horned melon and sunflower seeds?
- Sunflower seeds are richer than horned melon in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, folate, iron, vitamin B3, and zinc.
- Sunflower seeds' daily need coverage for copper is 198% more.
- The glycemic index of sunflower seeds is lower.
We used Horned melon (Kiwano) and Seeds, sunflower seed kernels, dried types in this article.
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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 less SodiumSodium | -77.8% |
| Contains more MagnesiumMagnesium | +712.5% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +424.4% |
| Contains more IronIron | +364.6% |
| Contains more CopperCopper | +8900% |
| Contains more ZincZinc | +941.7% |
| Contains more PhosphorusPhosphorus | +1683.8% |
| Contains more ManganeseManganese | +4900% |
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 CVitamin C | +278.6% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +5820% |
| Contains more Vitamin B2Vitamin B2 | +2266.7% |
| Contains more Vitamin B3Vitamin B3 | +1375.2% |
| Contains more Vitamin B5Vitamin B5 | +517.5% |
| Contains more Vitamin B6Vitamin B6 | +2034.9% |
| Contains more FolateFolate | +7466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 0.02mg | 1.8mg | 198% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.025mg | 1.48mg | 121% |
| Vitamin B6 | 0.063mg | 1.345mg | 99% |
| Selenium | 53µg | 96% | |
| Phosphorus | 37mg | 660mg | 89% |
| Manganese | 0.039mg | 1.95mg | 83% |
| Fats | 1.26g | 51.46g | 77% |
| Magnesium | 40mg | 325mg | 68% |
| Folate | 3µg | 227µg | 56% |
| Iron | 1.13mg | 5.25mg | 52% |
| Vitamin B3 | 0.565mg | 8.335mg | 49% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 0.48mg | 5mg | 41% |
| Protein | 1.78g | 20.78g | 38% |
| Fiber | 8.6g | 34% | |
| Calories | 44kcal | 584kcal | 27% |
| Vitamin B2 | 0.015mg | 0.355mg | 26% |
| Saturated fat | 4.455g | 20% | |
| Vitamin B5 | 0.183mg | 1.13mg | 19% |
| Potassium | 123mg | 645mg | 15% |
| Choline | 55.1mg | 10% | |
| Calcium | 13mg | 78mg | 7% |
| Vitamin C | 5.3mg | 1.4mg | 4% |
| Carbs | 7.56g | 20g | 4% |
| Net carbs | 7.56g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 2mg | 9mg | 0% |
| Vitamin A | 7µg | 3µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1781% |
| Contains more ProteinProtein | +1067.4% |
| Contains more FatsFats | +3984.1% |
| Contains more CarbsCarbs | +164.6% |
| Contains more OtherOther | +604.7% |
