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Horned melon vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between horned melon and vegetable

  • Horned melon has less vitamin A, manganese, vitamin B2, and copper.
  • Vegetable covers your daily vitamin A needs 83% more than horned melon.
  • Vegetable contains 2 times less magnesium than horned melon. Horned melon contains 40mg of magnesium, while vegetable contains 22mg.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Horned melon (Kiwano) and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Horned melon vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +81.8%
Contains more IronIron +37.8%
Contains less SodiumSodium -94.3%
Contains more CalciumCalcium +92.3%
Contains more PotassiumPotassium +37.4%
Contains more CopperCopper +315%
Contains more PhosphorusPhosphorus +37.8%
Contains more ManganeseManganese +871.8%
~equal in Zinc ~0.49mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +65.6%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin AVitamin A +2957.1%
Contains more Vitamin B1Vitamin B1 +184%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +740%
Contains more ProteinProtein +60.7%
Contains more CarbsCarbs +73.1%
Contains more OtherOther +55.8%
~equal in Water ~83.23g

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 Vegetable
Rich in minerals 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
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Horned melon Vegetable DV% diff.
Vitamin A 7µg 214µg 23%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Manganese 0.039mg 0.379mg 15%
Vitamin B2 0.015mg 0.12mg 8%
Copper 0.02mg 0.083mg 7%
Iron 1.13mg 0.82mg 4%
Vitamin B1 0.025mg 0.071mg 4%
Folate 3µg 19µg 4%
Magnesium 40mg 22mg 4%
Choline 24.1mg 4%
Vitamin E 0.38mg 3%
Protein 1.78g 2.86g 2%
Carbs 7.56g 13.09g 2%
Phosphorus 37mg 51mg 2%
Vitamin B3 0.565mg 0.851mg 2%
Vitamin C 5.3mg 3.2mg 2%
Fats 1.26g 0.15g 2%
Vitamin B5 0.183mg 0.151mg 1%
Vitamin B6 0.063mg 0.074mg 1%
Calories 44kcal 65kcal 1%
Selenium 0.3µg 1%
Sodium 2mg 35mg 1%
Potassium 123mg 169mg 1%
Calcium 13mg 25mg 1%
Net carbs 7.56g 8.69g N/A
Sugar 3.12g N/A
Zinc 0.48mg 0.49mg 0%
Saturated fat 0.031g 0%
Monounsaturated fat 0.01g 0%
Polyunsaturated fat 0.072g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
13%
Horned melon
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.9)
Which food is richer in vitamins?
Vegetable
Vegetable 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 - 3.12g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 18)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.