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Horned melon vs. Tempeh — In-Depth Nutrition Comparison

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A recap on differences between horned melon and tempeh

  • Horned melon has less copper, manganese, phosphorus, vitamin B2, iron, vitamin B3, vitamin B6, calcium, magnesium, and potassium.
  • Tempeh covers your daily copper needs 60% more than horned melon.
  • The glycemic index of horned melon is higher.

Food varieties used in this article are Horned melon (Kiwano) and Tempeh.

Infographic

Horned melon vs Tempeh 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%
Tempeh
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 33% 36% 101% 187% 31% 114% 1.2% 170% 0%
Contains less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +102.5%
Contains more CalciumCalcium +753.8%
Contains more PotassiumPotassium +235%
Contains more IronIron +138.9%
Contains more CopperCopper +2700%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +618.9%
Contains more ManganeseManganese +3233.3%
~equal in Selenium ~0µg

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%
Tempeh
7
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% 0% 0% 0% 20% 83% 50% 17% 50% 10% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +2286.7%
Contains more Vitamin B3Vitamin B3 +367.3%
Contains more Vitamin B5Vitamin B5 +51.9%
Contains more Vitamin B6Vitamin B6 +241.3%
Contains more FolateFolate +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Tempeh
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20% 11% 8% 60%
Protein: 20.29 g
Fats: 10.8 g
Carbs: 7.64 g
Water: 59.65 g
Other: 1.62 g
Contains more WaterWater +49.2%
Contains more ProteinProtein +1039.9%
Contains more FatsFats +757.1%
Contains more OtherOther +276.7%
~equal in Carbs ~7.64g

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

All nutrients comparison - raw data values

Nutrient Horned melon Tempeh DV% diff.
Copper 0.02mg 0.56mg 60%
Manganese 0.039mg 1.3mg 55%
Protein 1.78g 20.29g 37%
Phosphorus 37mg 266mg 33%
Polyunsaturated fat 4.3g 29%
Vitamin B2 0.015mg 0.358mg 26%
Iron 1.13mg 2.7mg 20%
Fats 1.26g 10.8g 15%
Vitamin B3 0.565mg 2.64mg 13%
Saturated fat 2.539g 12%
Vitamin B6 0.063mg 0.215mg 12%
Magnesium 40mg 81mg 10%
Calcium 13mg 111mg 10%
Potassium 123mg 412mg 9%
Monounsaturated fat 3.205g 8%
Calories 44kcal 192kcal 7%
Vitamin C 5.3mg 0mg 6%
Zinc 0.48mg 1.14mg 6%
Folate 3µg 24µg 5%
Vitamin B1 0.025mg 0.078mg 4%
Vitamin B12 0.08µg 3%
Vitamin B5 0.183mg 0.278mg 2%
Vitamin A 7µg 0µg 1%
Carbs 7.56g 7.64g 0%
Net carbs 7.56g 7.64g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.194mg 0%
Threonine 0.796mg 0%
Isoleucine 0.88mg 0%
Leucine 1.43mg 0%
Lysine 0.908mg 0%
Methionine 0.175mg 0%
Phenylalanine 0.893mg 0%
Valine 0.92mg 0%
Histidine 0.466mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Tempeh
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
19%
Tempeh
Minerals Daily Need Coverage Score
13%
Horned melon
73%
Tempeh

Comparison summary

Which food is lower in glycemic index?
Tempeh
Tempeh is lower in glycemic index (difference - 33)
Which food is cheaper?
Tempeh
Tempeh is cheaper (difference - $1.4)
Which food is richer in minerals?
Tempeh
Tempeh is relatively richer in minerals
Which food is richer in vitamins?
Tempeh
Tempeh is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.539g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Tempeh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/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.