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Horned melon vs. Tamarind — In-Depth Nutrition Comparison

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Summary of differences between Horned melon and Tamarind

  • The amount of Vitamin B1, Iron, Potassium, Magnesium, Phosphorus, Vitamin B2, Vitamin B3, Copper, and Calcium in Tamarind is higher than in Horned melon.
  • Tamarind covers your daily need of Vitamin B1 34% more than Horned melon.
  • Horned melon contains 5 times more Zinc than Tamarind. While Horned melon contains 0.48mg of Zinc, Tamarind contains only 0.1mg.

These are the specific foods used in this comparison Horned melon (Kiwano) and Tamarinds, raw.

Infographic

Horned melon vs Tamarind 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.
Contains less Sodium -92.9%
Contains more Zinc +380%
Contains more Calcium +469.2%
Contains more Iron +147.8%
Contains more Magnesium +130%
Contains more Phosphorus +205.4%
Contains more Potassium +410.6%
Contains more Copper +330%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 105% 66% 49% 56% 4% 3% 29% 0% 8%
Contains less Sodium -92.9%
Contains more Zinc +380%
Contains more Calcium +469.2%
Contains more Iron +147.8%
Contains more Magnesium +130%
Contains more Phosphorus +205.4%
Contains more Potassium +410.6%
Contains more Copper +330%

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 A +390%
Contains more Vitamin C +51.4%
Contains more Vitamin B5 +28%
Contains more Vitamin B1 +1612%
Contains more Vitamin B2 +913.3%
Contains more Vitamin B3 +243%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.066
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 0% 12% 108% 36% 37% 9% 16% 11% 0% 7%
Contains more Vitamin A +390%
Contains more Vitamin C +51.4%
Contains more Vitamin B5 +28%
Contains more Vitamin B1 +1612%
Contains more Vitamin B2 +913.3%
Contains more Vitamin B3 +243%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +110%
Contains more Water +183.3%
Contains more Protein +57.3%
Contains more Carbs +726.7%
Contains more Other +527.9%
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
3% 63% 31% 3%
Protein: 2.8 g
Fats: 0.6 g
Carbs: 62.5 g
Water: 31.4 g
Other: 2.7 g
Contains more Fats +110%
Contains more Water +183.3%
Contains more Protein +57.3%
Contains more Carbs +726.7%
Contains more Other +527.9%

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 Tamarind
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Horned melon Tamarind Opinion
Net carbs 7.56g 57.4g Tamarind
Protein 1.78g 2.8g Tamarind
Fats 1.26g 0.6g Horned melon
Carbs 7.56g 62.5g Tamarind
Calories 44kcal 239kcal Tamarind
Sugar 38.8g Horned melon
Fiber 5.1g Tamarind
Calcium 13mg 74mg Tamarind
Iron 1.13mg 2.8mg Tamarind
Magnesium 40mg 92mg Tamarind
Phosphorus 37mg 113mg Tamarind
Potassium 123mg 628mg Tamarind
Sodium 2mg 28mg Horned melon
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.086mg Tamarind
Manganese 0.039mg Horned melon
Selenium 1.3µg Tamarind
Vitamin A 147IU 30IU Horned melon
Vitamin A RAE 7µg 2µg Horned melon
Vitamin E 0.1mg Tamarind
Vitamin C 5.3mg 3.5mg Horned melon
Vitamin B1 0.025mg 0.428mg Tamarind
Vitamin B2 0.015mg 0.152mg Tamarind
Vitamin B3 0.565mg 1.938mg Tamarind
Vitamin B5 0.183mg 0.143mg Horned melon
Vitamin B6 0.063mg 0.066mg Tamarind
Folate 3µg 14µg Tamarind
Vitamin K 2.8µg Tamarind
Tryptophan 0.018mg Tamarind
Lysine 0.139mg Tamarind
Methionine 0.014mg Tamarind
Saturated Fat 0.272g Horned melon
Monounsaturated Fat 0.181g Tamarind
Polyunsaturated fat 0.059g Tamarind

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Tamarind
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Horned melon
20%
Tamarind
Minerals Daily Need Coverage Score
13%
Horned melon
34%
Tamarind

Comparison summary

Which food is richer in minerals?
Tamarind
Tamarind is relatively richer in minerals
Which food is lower in glycemic index?
Tamarind
Tamarind is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Tamarind
Tamarind is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 38.8g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.272g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.6)

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. Tamarind - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167763/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.