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Kiwifruit vs Horned melon - In-Depth Nutrition Comparison

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How are Kiwifruit and Horned melon different?

  • Kiwifruit is higher in Vitamin C, Copper, Potassium, and Folate, however Horned melon is richer in Iron, and Magnesium.
  • Daily need coverage for Vitamin C from Kiwifruit is 97% higher.
  • Kiwifruit contains 8 times more Folate than Horned melon. While Kiwifruit contains 25µg of Folate, Horned melon contains only 3µg.

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

Infographic

Kiwifruit 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 +161.5%
Contains more Potassium +153.7%
Contains more Copper +550%
Contains more Iron +264.5%
Contains more Magnesium +135.3%
Contains less Sodium -33.3%
Contains more Zinc +242.9%
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Calcium +161.5%
Contains more Potassium +153.7%
Contains more Copper +550%
Contains more Iron +264.5%
Contains more Magnesium +135.3%
Contains less Sodium -33.3%
Contains more Zinc +242.9%
Equal in Phosphorus - 37

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 +1649.1%
Contains more Vitamin B2 +66.7%
Contains more Folate +733.3%
Contains more Vitamin A +69%
Contains more Vitamin B3 +65.7%
Equal in Vitamin B1 - 0.025
Equal in Vitamin B5 - 0.183
Equal in Vitamin B6 - 0.063
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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 +1649.1%
Contains more Vitamin B2 +66.7%
Contains more Folate +733.3%
Contains more Vitamin A +69%
Contains more Vitamin B3 +65.7%
Equal in Vitamin B1 - 0.025
Equal in Vitamin B5 - 0.183
Equal in Vitamin B6 - 0.063

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.
Kiwifruit Horned melon
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Horned melon Opinion
Net carbs 11.66g 7.56g Kiwifruit
Protein 1.14g 1.78g Horned melon
Fats 0.52g 1.26g Horned melon
Carbs 14.66g 7.56g Kiwifruit
Calories 61kcal 44kcal Kiwifruit
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g g Horned melon
Fiber 3g g Kiwifruit
Calcium 34mg 13mg Kiwifruit
Iron 0.31mg 1.13mg Horned melon
Magnesium 17mg 40mg Horned melon
Phosphorus 34mg 37mg Horned melon
Potassium 312mg 123mg Kiwifruit
Sodium 3mg 2mg Horned melon
Zinc 0.14mg 0.48mg Horned melon
Copper 0.13mg 0.02mg Kiwifruit
Vitamin A 87IU 147IU Horned melon
Vitamin E 1.46mg mg Kiwifruit
Vitamin D 0IU IU Kiwifruit
Vitamin D 0µg µg Kiwifruit
Vitamin C 92.7mg 5.3mg Kiwifruit
Vitamin B1 0.027mg 0.025mg Kiwifruit
Vitamin B2 0.025mg 0.015mg Kiwifruit
Vitamin B3 0.341mg 0.565mg Horned melon
Vitamin B5 0.183mg 0.183mg
Vitamin B6 0.063mg 0.063mg
Folate 25µg 3µg Kiwifruit
Vitamin B12 0µg µg Kiwifruit
Vitamin K 40.3µg µg Kiwifruit
Tryptophan 0.015mg mg Kiwifruit
Threonine 0.047mg mg Kiwifruit
Isoleucine 0.051mg mg Kiwifruit
Leucine 0.066mg mg Kiwifruit
Lysine 0.061mg mg Kiwifruit
Methionine 0.024mg mg Kiwifruit
Phenylalanine 0.044mg mg Kiwifruit
Valine 0.057mg mg Kiwifruit
Histidine 0.027mg mg Kiwifruit
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.029g g Horned melon
Monounsaturated Fat 0.047g g Kiwifruit
Polyunsaturated fat 0.287g g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
42
Kiwifruit
6
Horned melon
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
11%
Horned melon
Carbohydrates
15%
Kiwifruit
8%
Horned melon
Fats
2%
Kiwifruit
6%
Horned melon

Comparison summary

Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $0.9)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
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 - 0.029g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 10)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.