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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
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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" chart 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 Iron +391.3%
Contains more Magnesium +37.9%
Contains more Phosphorus +76.2%
Contains more Zinc +269.2%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Calcium +84.6%
Contains more Potassium +264.2%
Contains more Copper +280%
Contains more Iron +391.3%
Contains more Magnesium +37.9%
Contains more Phosphorus +76.2%
Contains more Zinc +269.2%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Jackfruit
Fructose 9.19g g Jackfruit
Sugar 19.08g g Horned melon
Fiber 1.5g g 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
Vitamin A 110IU 147IU Horned melon
Vitamin E 0.34mg mg Jackfruit
Vitamin D IU IU
Vitamin D µg µg
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
Vitamin B12 0µg µg Jackfruit
Vitamin K µg µg
Tryptophan 0.034mg mg Jackfruit
Threonine 0.086mg mg Jackfruit
Isoleucine 0.069mg mg Jackfruit
Leucine 0.103mg mg Jackfruit
Lysine 0.069mg mg Jackfruit
Methionine 0.034mg mg Jackfruit
Phenylalanine 0.052mg mg Jackfruit
Valine 0.086mg mg Jackfruit
Histidine 0.034mg mg Jackfruit
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.195g g Horned melon
Monounsaturated Fat 0.155g g Jackfruit
Polyunsaturated fat 0.094g g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Jackfruit
6
Horned melon
Mineral Summary Score
14
Jackfruit
15
Horned melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Jackfruit
11%
Horned melon
Carbohydrates
23%
Jackfruit
8%
Horned melon
Fats
3%
Jackfruit
6%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.