Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Horned melon vs. Walnut — In-Depth Nutrition Comparison

Compare

What are the main differences between horned melon and walnut?

  • Horned melon has less copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, folate, zinc, iron, and vitamin B2 than walnut.
  • Walnut's daily need coverage for copper is 174% higher.
  • Walnut has a lower glycemic index than horned melon.

We used Horned melon (Kiwano) and Nuts, walnuts, english types in this comparison.

Infographic

Horned melon vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +653.8%
Contains more PotassiumPotassium +258.5%
Contains more IronIron +157.5%
Contains more CopperCopper +7830%
Contains more ZincZinc +543.8%
Contains more PhosphorusPhosphorus +835.1%
Contains more ManganeseManganese +8653.8%
~equal in Sodium ~2mg

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%
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +307.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +1264%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more Vitamin B6Vitamin B6 +752.4%
Contains more FolateFolate +3166.7%
~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
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2086%
Contains more ProteinProtein +755.6%
Contains more FatsFats +5075.4%
Contains more CarbsCarbs +81.3%
Contains more OtherOther +314%

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

All nutrients comparison - raw data values

Nutrient Horned melon Walnut DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 0.02mg 1.586mg 174%
Manganese 0.039mg 3.414mg 147%
Fats 1.26g 65.21g 98%
Phosphorus 37mg 346mg 44%
Vitamin B6 0.063mg 0.537mg 36%
Calories 44kcal 654kcal 31%
Saturated fat 6.126g 28%
Magnesium 40mg 158mg 28%
Fiber 6.7g 27%
Protein 1.78g 15.23g 27%
Vitamin B1 0.025mg 0.341mg 26%
Folate 3µg 98µg 24%
Zinc 0.48mg 3.09mg 24%
Iron 1.13mg 2.91mg 22%
Monounsaturated fat 8.933g 22%
Vitamin B2 0.015mg 0.15mg 10%
Calcium 13mg 98mg 9%
Selenium 4.9µg 9%
Potassium 123mg 441mg 9%
Vitamin B5 0.183mg 0.57mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B3 0.565mg 1.125mg 4%
Vitamin C 5.3mg 1.3mg 4%
Carbs 7.56g 13.71g 2%
Vitamin K 2.7µg 2%
Vitamin A 7µg 1µg 1%
Net carbs 7.56g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
Minerals Daily Need Coverage Score
13%
Horned melon
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Walnut
Walnut 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 - 2.61g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $3.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.