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Horned melon vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between horned melon and swordfish

  • Horned melon has more iron and vitamin C; however, swordfish is richer in vitamin B3, vitamin B6, phosphorus, potassium, and vitamin B1.
  • Swordfish's daily need coverage for vitamin B3 is 54% more.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of swordfish is 0.

The food varieties used in the comparison are Horned melon (Kiwano) and Fish, swordfish, cooked, dry heat.

Infographic

Horned melon vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +116.7%
Contains more IronIron +151.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +200%
Contains more PotassiumPotassium +305.7%
Contains more CopperCopper +130%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +721.6%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B1Vitamin B1 +256%
Contains more Vitamin B2Vitamin B2 +320%
Contains more Vitamin B3Vitamin B3 +1537.9%
Contains more Vitamin B5Vitamin B5 +127.9%
Contains more Vitamin B6Vitamin B6 +876.2%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.3%
Contains more OtherOther +19.4%
Contains more ProteinProtein +1217.4%
Contains more FatsFats +529.4%

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

All nutrients comparison - raw data values

Nutrient Horned melon Swordfish DV% diff.
Selenium 68.5µg 125%
Vitamin D 16.6µg 83%
Vitamin D 666IU 83%
Vitamin B12 1.62µg 68%
Vitamin B3 0.565mg 9.254mg 54%
Protein 1.78g 23.45g 43%
Vitamin B6 0.063mg 0.615mg 42%
Phosphorus 37mg 304mg 38%
Cholesterol 78mg 26%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Potassium 123mg 499mg 11%
Fats 1.26g 7.93g 10%
Saturated fat 1.911g 9%
Monounsaturated fat 3.544g 9%
Polyunsaturated fat 1.368g 9%
Iron 1.13mg 0.45mg 9%
Calories 44kcal 172kcal 6%
Vitamin C 5.3mg 0mg 6%
Vitamin B5 0.183mg 0.417mg 5%
Vitamin B1 0.025mg 0.089mg 5%
Vitamin A 7µg 43µg 4%
Sodium 2mg 97mg 4%
Vitamin B2 0.015mg 0.063mg 4%
Zinc 0.48mg 0.78mg 3%
Copper 0.02mg 0.046mg 3%
Carbs 7.56g 0g 3%
Magnesium 40mg 35mg 1%
Calcium 13mg 6mg 1%
Manganese 0.039mg 0.013mg 1%
Net carbs 7.56g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Folate 3µg 2µg 0%
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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%
Horned melon
72%
Swordfish
Minerals Daily Need Coverage Score
13%
Horned melon
64%
Swordfish

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 48)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 95mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 1.911g)
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

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.