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Horned melon vs. Tomato — In-Depth Nutrition Comparison

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Significant differences between horned melon and tomatoes

  • Horned melon has more iron and magnesium; however, tomatoes are richer in vitamin A and vitamin C.
  • Tomatoes cover your daily vitamin A needs 14% more than horned melon.
  • Tomatoes have 4 times less iron than horned melon. Horned melon has 1.13mg of iron, while tomatoes have 0.27mg.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of tomatoes is 23.

Specific food types used in this comparison are Horned melon (Kiwano) and Tomatoes, red, ripe, raw, year round average.

Infographic

Horned melon vs Tomato 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%
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +30%
Contains more IronIron +318.5%
Contains more ZincZinc +182.4%
Contains more PhosphorusPhosphorus +54.2%
Contains less SodiumSodium -60%
Contains more PotassiumPotassium +92.7%
Contains more CopperCopper +195%
Contains more ManganeseManganese +192.3%
~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%
Tomato
9
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin CVitamin C +158.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.594mg
~equal in Vitamin B12 ~0µg

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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +102.3%
Contains more FatsFats +530%
Contains more CarbsCarbs +94.3%
Contains more OtherOther +18.6%
~equal in Water ~94.52g

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 Tomato
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 Tomato DV% diff.
Iron 1.13mg 0.27mg 11%
Vitamin C 5.3mg 13.7mg 9%
Vitamin K 7.9µg 7%
Magnesium 40mg 11mg 7%
Fiber 1.2g 5%
Vitamin E 0.54mg 4%
Vitamin A 7µg 42µg 4%
Copper 0.02mg 0.059mg 4%
Zinc 0.48mg 0.17mg 3%
Manganese 0.039mg 0.114mg 3%
Folate 3µg 15µg 3%
Potassium 123mg 237mg 3%
Phosphorus 37mg 24mg 2%
Fructose 1.37g 2%
Protein 1.78g 0.88g 2%
Fats 1.26g 0.2g 2%
Vitamin B5 0.183mg 0.089mg 2%
Vitamin B6 0.063mg 0.08mg 1%
Choline 6.7mg 1%
Polyunsaturated fat 0.083g 1%
Calories 44kcal 18kcal 1%
Vitamin B1 0.025mg 0.037mg 1%
Carbs 7.56g 3.89g 1%
Net carbs 7.56g 2.69g N/A
Calcium 13mg 10mg 0%
Sugar 2.63g N/A
Sodium 2mg 5mg 0%
Vitamin B2 0.015mg 0.019mg 0%
Vitamin B3 0.565mg 0.594mg 0%
Saturated fat 0.028g 0%
Monounsaturated fat 0.031g 0%
Tryptophan 0.006mg 0%
Threonine 0.027mg 0%
Isoleucine 0.018mg 0%
Leucine 0.025mg 0%
Lysine 0.027mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.027mg 0%
Valine 0.018mg 0%
Histidine 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Tomato
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
12%
Tomato
Minerals Daily Need Coverage Score
13%
Horned melon
9%
Tomato

Comparison summary

Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 25)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.028g)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.