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Horned melon vs. Yam — In-Depth Nutrition Comparison

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Important differences between horned melon and yam

  • Horned melon has more iron; however, yam is richer in potassium, vitamin B6, copper, manganese, vitamin C, and vitamin B1.
  • Yam's daily need coverage for potassium is 20% more.
  • Horned melon contains 2 times more iron than yam. Horned melon contains 1.13mg of iron, while yam contains 0.54mg.

The food varieties used in the comparison are Horned melon (Kiwano) and Yam, raw.

Infographic

Horned melon vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +90.5%
Contains more IronIron +109.3%
Contains more ZincZinc +100%
Contains less SodiumSodium -77.8%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +563.4%
Contains more CopperCopper +790%
Contains more PhosphorusPhosphorus +48.6%
Contains more ManganeseManganese +917.9%

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +222.6%
Contains more Vitamin B1Vitamin B1 +348%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B5Vitamin B5 +71.6%
Contains more Vitamin B6Vitamin B6 +365.1%
Contains more FolateFolate +666.7%
~equal in Vitamin A ~7µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +16.3%
Contains more FatsFats +641.2%
Contains more WaterWater +27.8%
Contains more CarbsCarbs +268.8%
Contains more OtherOther +90.7%

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

All nutrients comparison - raw data values

Nutrient Horned melon Yam DV% diff.
Potassium 123mg 816mg 20%
Vitamin B6 0.063mg 0.293mg 18%
Copper 0.02mg 0.178mg 18%
Fiber 4.1g 16%
Manganese 0.039mg 0.397mg 16%
Vitamin C 5.3mg 17.1mg 13%
Vitamin B1 0.025mg 0.112mg 7%
Carbs 7.56g 27.88g 7%
Iron 1.13mg 0.54mg 7%
Folate 3µg 23µg 5%
Magnesium 40mg 21mg 5%
Calories 44kcal 118kcal 4%
Phosphorus 37mg 55mg 3%
Choline 16.5mg 3%
Vitamin B5 0.183mg 0.314mg 3%
Fats 1.26g 0.17g 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Zinc 0.48mg 0.24mg 2%
Polyunsaturated fat 0.076g 1%
Selenium 0.7µg 1%
Protein 1.78g 1.53g 1%
Vitamin B2 0.015mg 0.032mg 1%
Net carbs 7.56g 23.78g N/A
Calcium 13mg 17mg 0%
Sugar 0.5g N/A
Sodium 2mg 9mg 0%
Vitamin A 7µg 7µg 0%
Vitamin B3 0.565mg 0.552mg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

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

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
18%
Yam
Minerals Daily Need Coverage Score
13%
Horned melon
26%
Yam

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.2)
Which food is richer in vitamins?
Yam
Yam 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 - 0.5g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 3)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.