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
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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 | +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.
| 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% |
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:
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.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
18%
Minerals Daily Need Coverage Score
13%
26%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is cheaper?
Yam is cheaper (difference - $1.2)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
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 - 0.5g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 3)