Horned melon vs. Flour — In-Depth Nutrition Comparison
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Important differences between horned melon and flour
- Horned melon has more vitamin C; however, flour is richer in vitamin B1, folate, iron, vitamin B2, vitamin B3, manganese, copper, phosphorus, and vitamin B5.
- Flour's daily need coverage for vitamin B1 is 63% more.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of horned melon is 48.
The food varieties used in the comparison are Horned melon (Kiwano) and Wheat flour, white, all-purpose, enriched, bleached.
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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 | +81.8% |
| Contains more PotassiumPotassium | +15% |
| Contains more CalciumCalcium | +15.4% |
| Contains more IronIron | +310.6% |
| Contains more CopperCopper | +620% |
| Contains more ZincZinc | +45.8% |
| Contains more PhosphorusPhosphorus | +191.9% |
| Contains more ManganeseManganese | +1648.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +43.2% |
| Contains more Vitamin B1Vitamin B1 | +3040% |
| Contains more Vitamin B2Vitamin B2 | +3193.3% |
| Contains more Vitamin B3Vitamin B3 | +945% |
| Contains more Vitamin B5Vitamin B5 | +139.3% |
| Contains more FolateFolate | +6000% |
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:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
| Contains more FatsFats | +28.6% |
| Contains more WaterWater | +646.4% |
| Contains more ProteinProtein | +480.3% |
| Contains more CarbsCarbs | +909.4% |
~equal in
Other
~0.46g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.025mg | 0.785mg | 63% |
| Selenium | 33.9µg | 62% | |
| Folate | 3µg | 183µg | 45% |
| Iron | 1.13mg | 4.64mg | 44% |
| Vitamin B2 | 0.015mg | 0.494mg | 37% |
| Vitamin B3 | 0.565mg | 5.904mg | 33% |
| Manganese | 0.039mg | 0.682mg | 28% |
| Carbs | 7.56g | 76.31g | 23% |
| Protein | 1.78g | 10.33g | 17% |
| Calories | 44kcal | 364kcal | 16% |
| Copper | 0.02mg | 0.144mg | 14% |
| Fiber | 2.7g | 11% | |
| Phosphorus | 37mg | 108mg | 10% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Vitamin B5 | 0.183mg | 0.438mg | 5% |
| Magnesium | 40mg | 22mg | 4% |
| Polyunsaturated fat | 0.413g | 3% | |
| Zinc | 0.48mg | 0.7mg | 2% |
| Choline | 10.4mg | 2% | |
| Saturated fat | 0.155g | 1% | |
| Vitamin B6 | 0.063mg | 0.044mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Fats | 1.26g | 0.98g | 0% |
| Net carbs | 7.56g | 73.61g | N/A |
| Calcium | 13mg | 15mg | 0% |
| Potassium | 123mg | 107mg | 0% |
| Sugar | 0.27g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.087g | 0% | |
| Tryptophan | 0.127mg | 0% | |
| Threonine | 0.281mg | 0% | |
| Isoleucine | 0.357mg | 0% | |
| Leucine | 0.71mg | 0% | |
| Lysine | 0.228mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.52mg | 0% | |
| Valine | 0.415mg | 0% | |
| Histidine | 0.23mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
46%
Minerals Daily Need Coverage Score
13%
59%
Comparison summary
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 0.27g)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 24)
Which food is cheaper?
Flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)