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Lentil vs. Horned melon — In-Depth Nutrition Comparison

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Differences between lentil and horned melon

  • Lentil is higher than horned melon in folate, iron, copper, phosphorus, manganese, vitamin B1, vitamin B5, vitamin B6, potassium, and zinc.
  • Lentil's daily need coverage for folate is 45% higher.
  • Lentil has 13 times more manganese than horned melon. While lentil has 0.494mg of manganese, horned melon has only 0.039mg.
  • Lentil has a lower glycemic index (29) than horned melon (48).

The food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Horned melon (Kiwano).

Infographic

Lentil 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.
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +200%
Contains more IronIron +194.7%
Contains more CopperCopper +1155%
Contains more ZincZinc +164.6%
Contains more PhosphorusPhosphorus +386.5%
Contains more ManganeseManganese +1166.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.1%
~equal in Sodium ~2mg

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.
Lentil
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +576%
Contains more Vitamin B2Vitamin B2 +386.7%
Contains more Vitamin B3Vitamin B3 +87.6%
Contains more Vitamin B5Vitamin B5 +248.6%
Contains more Vitamin B6Vitamin B6 +182.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5933.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +253.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 ProteinProtein +406.7%
Contains more CarbsCarbs +166.3%
Contains more OtherOther +93%
Contains more FatsFats +231.6%
Contains more WaterWater +27.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Horned melon
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Lentil Horned melon DV% diff.
Folate 181µg 3µg 45%
Fiber 7.9g 32%
Iron 3.33mg 1.13mg 28%
Copper 0.251mg 0.02mg 26%
Manganese 0.494mg 0.039mg 20%
Phosphorus 180mg 37mg 20%
Protein 9.02g 1.78g 14%
Vitamin B1 0.169mg 0.025mg 12%
Vitamin B6 0.178mg 0.063mg 9%
Vitamin B5 0.638mg 0.183mg 9%
Potassium 369mg 123mg 7%
Zinc 1.27mg 0.48mg 7%
Choline 32.7mg 6%
Selenium 2.8µg 5%
Vitamin B2 0.073mg 0.015mg 4%
Calories 116kcal 44kcal 4%
Vitamin C 1.5mg 5.3mg 4%
Carbs 20.13g 7.56g 4%
Vitamin B3 1.06mg 0.565mg 3%
Vitamin A 0µg 7µg 1%
Polyunsaturated fat 0.175g 1%
Calcium 19mg 13mg 1%
Magnesium 36mg 40mg 1%
Vitamin K 1.7µg 1%
Fats 0.38g 1.26g 1%
Vitamin E 0.11mg 1%
Net carbs 12.23g 7.56g N/A
Sugar 1.8g N/A
Sodium 2mg 2mg 0%
Saturated fat 0.053g 0%
Monounsaturated fat 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

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

People also compare

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
25%
Lentil
5%
Horned melon
Minerals Daily Need Coverage Score
46%
Lentil
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 19)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $0.3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.053g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.