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  6. Horned melon vs. Wild rice raw

Horned melon vs. Wild rice raw — In-Depth Nutrition Comparison

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How are horned melon and wild rice raw different?

  • Wild rice raw has more phosphorus, manganese, copper, zinc, vitamin B3, magnesium, vitamin B6, folate, vitamin B2, and vitamin B5 than horned melon.
  • Daily need coverage for phosphorus for wild rice raw is 57% higher.

Horned melon (Kiwano) and Wild rice, raw are the varieties used in this article.

Infographic

Horned melon vs Wild rice raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +342.5%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +247.2%
Contains more IronIron +73.5%
Contains more CopperCopper +2520%
Contains more ZincZinc +1141.7%
Contains more PhosphorusPhosphorus +1070.3%
Contains more ManganeseManganese +3307.7%

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%
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +1646.7%
Contains more Vitamin B3Vitamin B3 +1091.7%
Contains more Vitamin B5Vitamin B5 +486.9%
Contains more Vitamin B6Vitamin B6 +520.6%
Contains more FolateFolate +3066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horned melon Wild rice raw DV% diff.
Phosphorus 37mg 433mg 57%
Copper 0.02mg 0.524mg 56%
Manganese 0.039mg 1.329mg 56%
Zinc 0.48mg 5.96mg 50%
Vitamin B3 0.565mg 6.733mg 39%
Magnesium 40mg 177mg 33%
Protein 1.78g 14.73g 26%
Vitamin B6 0.063mg 0.391mg 25%
Fiber 6.2g 25%
Folate 3µg 95µg 23%
Carbs 7.56g 74.9g 22%
Vitamin B2 0.015mg 0.262mg 19%
Vitamin B5 0.183mg 1.074mg 18%
Calories 44kcal 357kcal 16%
Iron 1.13mg 1.96mg 10%
Potassium 123mg 427mg 9%
Vitamin B1 0.025mg 0.115mg 8%
Vitamin C 5.3mg 0mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Polyunsaturated fat 0.676g 5%
Vitamin K 1.9µg 2%
Vitamin A 7µg 1µg 1%
Saturated fat 0.156g 1%
Calcium 13mg 21mg 1%
Fats 1.26g 1.08g 0%
Net carbs 7.56g 68.7g N/A
Sugar 2.5g N/A
Sodium 2mg 7mg 0%
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +16.7%
Contains more WaterWater +1046.5%
Contains more ProteinProtein +727.5%
Contains more CarbsCarbs +890.7%
Contains more OtherOther +255.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.