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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" chart 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 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 23% 105% 66% 49% 56% 4% 3% 29%
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" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 38.8g Horned melon
Fiber g 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
Vitamin A 147IU 30IU Horned melon
Vitamin E mg 0.1mg Tamarind
Vitamin D IU 0IU Tamarind
Vitamin D µg 0µg 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 B12 µg 0µg Tamarind
Vitamin K µg 2.8µg Tamarind
Tryptophan mg 0.018mg Tamarind
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg 0.139mg Tamarind
Methionine mg 0.014mg Tamarind
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.272g Horned melon
Monounsaturated Fat g 0.181g Tamarind
Polyunsaturated fat g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
20
Tamarind
Mineral Summary Score
15
Horned melon
41
Tamarind

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Horned melon
17%
Tamarind
Carbohydrates
8%
Horned melon
63%
Tamarind
Fats
6%
Horned melon
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.