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Horned melon vs. Wakame — In-Depth Nutrition Comparison

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Significant differences between horned melon and wakame

  • The amount of manganese, folate, copper, vitamin B2, magnesium, calcium, iron, vitamin B5, and vitamin B3 in wakame is higher than in horned melon.
  • Wakame covers your daily manganese needs 59% more than horned melon.
  • Horned melon contains less sodium.

Specific food types used in this comparison are Horned melon (Kiwano) and Seaweed, wakame, raw.

Infographic

Horned melon vs Wakame infographic
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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%
Wakame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +146%
Contains more ZincZinc +26.3%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +167.5%
Contains more CalciumCalcium +1053.8%
Contains more IronIron +92.9%
Contains more CopperCopper +1320%
Contains more PhosphorusPhosphorus +116.2%
Contains more ManganeseManganese +3489.7%

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%
Wakame
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin CVitamin C +76.7%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +183.2%
Contains more Vitamin B5Vitamin B5 +280.9%
Contains more FolateFolate +6433.3%
~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
Wakame
3
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +96.9%
Contains more WaterWater +11.2%
Contains more ProteinProtein +70.2%
Contains more CarbsCarbs +20.9%
Contains more OtherOther +1574.4%

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

All nutrients comparison - raw data values

Nutrient Horned melon Wakame DV% diff.
Manganese 0.039mg 1.4mg 59%
Folate 3µg 196µg 48%
Sodium 2mg 872mg 38%
Copper 0.02mg 0.284mg 29%
Vitamin B2 0.015mg 0.23mg 17%
Magnesium 40mg 107mg 16%
Calcium 13mg 150mg 14%
Iron 1.13mg 2.18mg 13%
Vitamin B5 0.183mg 0.697mg 10%
Vitamin E 1mg 7%
Vitamin B3 0.565mg 1.6mg 6%
Phosphorus 37mg 80mg 6%
Vitamin B6 0.063mg 0.002mg 5%
Vitamin K 5.3µg 4%
Protein 1.78g 3.03g 3%
Vitamin B1 0.025mg 0.06mg 3%
Vitamin C 5.3mg 3mg 3%
Choline 13.9mg 3%
Fiber 0.5g 2%
Potassium 123mg 50mg 2%
Vitamin A 7µg 18µg 1%
Selenium 0.7µg 1%
Saturated fat 0.13g 1%
Carbs 7.56g 9.14g 1%
Polyunsaturated fat 0.218g 1%
Fats 1.26g 0.64g 1%
Zinc 0.48mg 0.38mg 1%
Calories 44kcal 45kcal 0%
Net carbs 7.56g 8.64g N/A
Sugar 0.65g N/A
Monounsaturated fat 0.058g 0%
Tryptophan 0.035mg 0%
Threonine 0.165mg 0%
Isoleucine 0.087mg 0%
Leucine 0.257mg 0%
Lysine 0.112mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.112mg 0%
Valine 0.209mg 0%
Histidine 0.015mg 0%
Omega-3 - EPA 0.186g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Wakame
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
26%
Wakame
Minerals Daily Need Coverage Score
13%
Horned melon
65%
Wakame

Comparison summary

Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 48)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $1.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame 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 - 0.65g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 870mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.13g)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.