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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.

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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 more Zinc +242.9%
Contains less Sodium -33.3%
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
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 more Zinc +242.9%
Contains less Sodium -33.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Kiwifruit
11%
Horned melon
Carbohydrates
15%
Kiwifruit
8%
Horned melon
Fats
2%
Kiwifruit
6%
Horned melon

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 8.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Horned melon Opinion
Calories 61 44 Kiwifruit
Protein 1.14 1.78 Horned melon
Fats 0.52 1.26 Horned melon
Vitamin C 92.7 5.3 Kiwifruit
Carbs 14.66 7.56 Kiwifruit
Cholesterol 0 Horned melon
Vitamin D 0 Kiwifruit
Iron 0.31 1.13 Horned melon
Calcium 34 13 Kiwifruit
Potassium 312 123 Kiwifruit
Magnesium 17 40 Horned melon
Sugars 8.99 Horned melon
Fiber 3 Kiwifruit
Copper 0.13 0.02 Kiwifruit
Zinc 0.14 0.48 Horned melon
Starch 0 Kiwifruit
Phosphorus 34 37 Horned melon
Sodium 3 2 Horned melon
Vitamin A 87 147 Horned melon
Vitamin E 1.46 Kiwifruit
Vitamin D 0 Kiwifruit
Vitamin B1 0.027 0.025 Kiwifruit
Vitamin B2 0.025 0.015 Kiwifruit
Vitamin B3 0.341 0.565 Horned melon
Vitamin B5 0.183 0.183
Vitamin B6 0.063 0.063
Vitamin B12 0 Kiwifruit
Vitamin K 40.3 Kiwifruit
Folate 25 3 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 Horned melon
Monounsaturated Fat 0.047 Kiwifruit
Polyunsaturated fat 0.287 Kiwifruit
Tryptophan 0.015 Kiwifruit
Threonine 0.047 Kiwifruit
Isoleucine 0.051 Kiwifruit
Leucine 0.066 Kiwifruit
Lysine 0.061 Kiwifruit
Methionine 0.024 Kiwifruit
Phenylalanine 0.044 Kiwifruit
Valine 0.057 Kiwifruit
Histidine 0.027 Kiwifruit
Fructose 4.35 Kiwifruit

References

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