Horned melon vs. Watercress — In-Depth Nutrition Comparison
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Important differences between horned melon and watercress
- Horned melon has more iron; however, watercress is richer in vitamin A, vitamin C, calcium, manganese, vitamin B2, copper, potassium, vitamin B1, and vitamin B6.
- Watercress's daily need coverage for vitamin A is 61% more.
- Horned melon contains 6 times more iron than watercress. Horned melon contains 1.13mg of iron, while watercress contains 0.2mg.
- Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of watercress is 32.
The food varieties used in the comparison are Horned melon (Kiwano) and Watercress, raw.
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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.
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more IronIron | +465% |
| Contains more ZincZinc | +336.4% |
| Contains less SodiumSodium | -95.1% |
| Contains more CalciumCalcium | +823.1% |
| Contains more PotassiumPotassium | +168.3% |
| Contains more CopperCopper | +285% |
| Contains more PhosphorusPhosphorus | +62.2% |
| Contains more ManganeseManganese | +525.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +182.5% |
| Contains more Vitamin CVitamin C | +711.3% |
| Contains more Vitamin AVitamin A | +2185.7% |
| Contains more Vitamin B1Vitamin B1 | +260% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B5Vitamin B5 | +69.4% |
| Contains more Vitamin B6Vitamin B6 | +104.8% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 5.3mg | 43mg | 42% |
| Vitamin A | 7µg | 160µg | 17% |
| Iron | 1.13mg | 0.2mg | 12% |
| Calcium | 13mg | 120mg | 11% |
| Manganese | 0.039mg | 0.244mg | 9% |
| Vitamin B2 | 0.015mg | 0.12mg | 8% |
| Vitamin E | 1mg | 7% | |
| Potassium | 123mg | 330mg | 6% |
| Copper | 0.02mg | 0.077mg | 6% |
| Magnesium | 40mg | 21mg | 5% |
| Vitamin B6 | 0.063mg | 0.129mg | 5% |
| Vitamin B1 | 0.025mg | 0.09mg | 5% |
| Vitamin B5 | 0.183mg | 0.31mg | 3% |
| Zinc | 0.48mg | 0.11mg | 3% |
| Phosphorus | 37mg | 60mg | 3% |
| Folate | 3µg | 9µg | 2% |
| Vitamin B3 | 0.565mg | 0.2mg | 2% |
| Choline | 9mg | 2% | |
| Calories | 44kcal | 11kcal | 2% |
| Selenium | 0.9µg | 2% | |
| Sodium | 2mg | 41mg | 2% |
| Fiber | 0.5g | 2% | |
| Carbs | 7.56g | 1.29g | 2% |
| Fats | 1.26g | 0.1g | 2% |
| Protein | 1.78g | 2.3g | 1% |
| Net carbs | 7.56g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.008g | 0% | |
| Polyunsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +1160% |
| Contains more CarbsCarbs | +486% |
| Contains more ProteinProtein | +29.2% |
| Contains more OtherOther | +179.1% |
~equal in
Water
~95.11g
