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Horned melon vs Watermelon - In-Depth Nutrition Comparison

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What are the differences between Horned melon and Watermelon?

  • Horned melon is richer than Watermelon in Iron, and Magnesium.
  • Horned melon's daily need coverage for Iron is 11% more.
  • Horned melon has 5 times more Zinc than Watermelon. While Horned melon has 0.48mg of Zinc, Watermelon has only 0.1mg.

We used Horned melon (Kiwano) and Watermelon, raw types in this article.

Infographic

Horned melon vs Watermelon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +85.7%
Contains more Iron +370.8%
Contains more Magnesium +300%
Contains more Phosphorus +236.4%
Contains more Zinc +380%
Contains less Sodium -50%
Contains more Copper +110%
Equal in Potassium - 112
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Contains more Calcium +85.7%
Contains more Iron +370.8%
Contains more Magnesium +300%
Contains more Phosphorus +236.4%
Contains more Zinc +380%
Contains less Sodium -50%
Contains more Copper +110%
Equal in Potassium - 112

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +217.4%
Contains more Vitamin B6 +40%
Contains more Vitamin A +287.1%
Contains more Vitamin C +52.8%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +20.8%
Equal in Folate - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin B3 +217.4%
Contains more Vitamin B6 +40%
Contains more Vitamin A +287.1%
Contains more Vitamin C +52.8%
Contains more Vitamin B1 +32%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +20.8%
Equal in Folate - 3

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Horned melon Watermelon
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Horned melon Watermelon Opinion
Net carbs 7.56g 7.15g Horned melon
Protein 1.78g 0.61g Horned melon
Fats 1.26g 0.15g Horned melon
Carbs 7.56g 7.55g Horned melon
Calories 44kcal 30kcal Horned melon
Starch g 0g Watermelon
Fructose g 3.36g Watermelon
Sugar g 6.2g Horned melon
Fiber g 0.4g Watermelon
Calcium 13mg 7mg Horned melon
Iron 1.13mg 0.24mg Horned melon
Magnesium 40mg 10mg Horned melon
Phosphorus 37mg 11mg Horned melon
Potassium 123mg 112mg Horned melon
Sodium 2mg 1mg Watermelon
Zinc 0.48mg 0.1mg Horned melon
Copper 0.02mg 0.042mg Watermelon
Vitamin A 147IU 569IU Watermelon
Vitamin E mg 0.05mg Watermelon
Vitamin D IU 0IU Watermelon
Vitamin D µg 0µg Watermelon
Vitamin C 5.3mg 8.1mg Watermelon
Vitamin B1 0.025mg 0.033mg Watermelon
Vitamin B2 0.015mg 0.021mg Watermelon
Vitamin B3 0.565mg 0.178mg Horned melon
Vitamin B5 0.183mg 0.221mg Watermelon
Vitamin B6 0.063mg 0.045mg Horned melon
Folate 3µg 3µg
Vitamin B12 µg 0µg Watermelon
Vitamin K µg 0.1µg Watermelon
Tryptophan mg 0.007mg Watermelon
Threonine mg 0.027mg Watermelon
Isoleucine mg 0.019mg Watermelon
Leucine mg 0.018mg Watermelon
Lysine mg 0.062mg Watermelon
Methionine mg 0.006mg Watermelon
Phenylalanine mg 0.015mg Watermelon
Valine mg 0.016mg Watermelon
Histidine mg 0.006mg Watermelon
Cholesterol mg 0mg Horned melon
Trans Fat 0g 0g
Saturated Fat g 0.016g Horned melon
Monounsaturated Fat g 0.037g Watermelon
Polyunsaturated fat g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Horned melon Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Horned melon
9
Watermelon
Mineral Summary Score
15
Horned melon
6
Watermelon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Horned melon
4%
Watermelon
Carbohydrates
8%
Horned melon
8%
Watermelon
Fats
6%
Horned melon
1%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.3)
Which food is richer in vitamins?
Watermelon
Watermelon is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 6.2g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.