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Jackfruit vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between Jackfruit and Horned melon

  • Jackfruit has more Vitamin B6, Potassium, Vitamin C, Vitamin B1, Copper, and Folate, however, Horned melon is higher in Iron.
  • Jackfruit covers your daily Vitamin B6 needs 20% more than Horned melon.
  • Horned melon contains 8 times less Folate than Jackfruit. Jackfruit contains 24µg of Folate, while Horned melon contains 3µg.

Food varieties used in this article are Jackfruit, raw and Horned melon (Kiwano).

Infographic

Jackfruit vs Horned melon 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.
Contains more Calcium +84.6%
Contains more Potassium +264.2%
Contains more Copper +280%
Contains more Manganese +10.3%
Contains more Iron +391.3%
Contains more Magnesium +37.9%
Contains more Phosphorus +76.2%
Contains more Zinc +269.2%
Equal in Sodium - 2
Equal in Manganese - 0.039
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 21% 9% 40% 1% 4% 26% 6% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Calcium +84.6%
Contains more Potassium +264.2%
Contains more Copper +280%
Contains more Manganese +10.3%
Contains more Iron +391.3%
Contains more Magnesium +37.9%
Contains more Phosphorus +76.2%
Contains more Zinc +269.2%
Equal in Sodium - 2
Equal in Manganese - 0.039

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 C +158.5%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Folate +700%
Contains more Vitamin A +33.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 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 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin C +158.5%
Contains more Vitamin B1 +320%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B5 +28.4%
Contains more Vitamin B6 +422.2%
Contains more Folate +700%
Contains more Vitamin A +33.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +207.5%
Contains more Other +116.3%
Contains more Fats +96.9%
Contains more Water +21.1%
Equal in Protein - 1.78
2% 23% 73%
Protein: 1.72 g
Fats: 0.64 g
Carbs: 23.25 g
Water: 73.46 g
Other: 0.93 g
2% 8% 89%
Protein: 1.78 g
Fats: 1.26 g
Carbs: 7.56 g
Water: 88.97 g
Other: 0.43 g
Contains more Carbs +207.5%
Contains more Other +116.3%
Contains more Fats +96.9%
Contains more Water +21.1%
Equal in Protein - 1.78

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Jackfruit Horned melon
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
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Horned melon Opinion
Net carbs 21.75g 7.56g Jackfruit
Protein 1.72g 1.78g Horned melon
Fats 0.64g 1.26g Horned melon
Carbs 23.25g 7.56g Jackfruit
Calories 95kcal 44kcal Jackfruit
Starch 1.47g Jackfruit
Fructose 9.19g Jackfruit
Sugar 19.08g Horned melon
Fiber 1.5g Jackfruit
Calcium 24mg 13mg Jackfruit
Iron 0.23mg 1.13mg Horned melon
Magnesium 29mg 40mg Horned melon
Phosphorus 21mg 37mg Horned melon
Potassium 448mg 123mg Jackfruit
Sodium 2mg 2mg
Zinc 0.13mg 0.48mg Horned melon
Copper 0.076mg 0.02mg Jackfruit
Manganese 0.043mg 0.039mg Jackfruit
Vitamin A 110IU 147IU Horned melon
Vitamin A RAE 5µg 7µg Horned melon
Vitamin E 0.34mg Jackfruit
Vitamin C 13.7mg 5.3mg Jackfruit
Vitamin B1 0.105mg 0.025mg Jackfruit
Vitamin B2 0.055mg 0.015mg Jackfruit
Vitamin B3 0.92mg 0.565mg Jackfruit
Vitamin B5 0.235mg 0.183mg Jackfruit
Vitamin B6 0.329mg 0.063mg Jackfruit
Folate 24µg 3µg Jackfruit
Tryptophan 0.034mg Jackfruit
Threonine 0.086mg Jackfruit
Isoleucine 0.069mg Jackfruit
Leucine 0.103mg Jackfruit
Lysine 0.069mg Jackfruit
Methionine 0.034mg Jackfruit
Phenylalanine 0.052mg Jackfruit
Valine 0.086mg Jackfruit
Histidine 0.034mg Jackfruit
Saturated Fat 0.195g Horned melon
Monounsaturated Fat 0.155g Jackfruit
Polyunsaturated fat 0.094g Jackfruit
Omega-6 - Linoleic acid 0.015g Jackfruit
Omega-3 - ALA 0.079g Jackfruit

Which food is preferable for your diet?

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

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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
19%
Jackfruit
6%
Horned melon
Minerals Daily Need Coverage Score
12%
Jackfruit
13%
Horned melon

Comparison summary

Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $0.9)
Which food is richer in vitamins?
Jackfruit
Jackfruit is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 19.08g)
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 - 0.195g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 27)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
  2. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.