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Mango vs Horned melon - In-Depth Nutrition Comparison

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What are the differences between Mango and Horned melon?

  • Mango is higher in Vitamin C, Copper, Folate, and Vitamin A, yet Horned melon is higher in Iron, and Magnesium.
  • Mango's daily need coverage for Vitamin C is 35% more.
  • Mango has 14 times more Folate than Horned melon. While Mango has 43µg of Folate, Horned melon has only 3µg.

We used Mangos, raw and Horned melon (Kiwano) types in this article.

Infographic

Mango 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 Potassium +36.6%
Contains less Sodium -50%
Contains more Copper +455%
Contains more Calcium +18.2%
Contains more Iron +606.3%
Contains more Magnesium +300%
Contains more Phosphorus +164.3%
Contains more Zinc +433.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 6% 8% 6% 15% 1% 3% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Potassium +36.6%
Contains less Sodium -50%
Contains more Copper +455%
Contains more Calcium +18.2%
Contains more Iron +606.3%
Contains more Magnesium +300%
Contains more Phosphorus +164.3%
Contains more Zinc +433.3%

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
Mango
12
:
Contains more Vitamin A +636.1%
Contains more Vitamin C +586.8%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +1333.3%
Equal in Vitamin B5 - 0.183
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
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 A +636.1%
Contains more Vitamin C +586.8%
Contains more Vitamin B1 +12%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B3 +18.4%
Contains more Vitamin B6 +88.9%
Contains more Folate +1333.3%
Equal in Vitamin B5 - 0.183

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.
Mango Horned melon
Lower in Sodium ok
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
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Mango Horned melon Opinion
Net carbs 13.38g 7.56g Mango
Protein 0.82g 1.78g Horned melon
Fats 0.38g 1.26g Horned melon
Carbs 14.98g 7.56g Mango
Calories 60kcal 44kcal Mango
Starch g g
Fructose 4.68g g Mango
Sugar 13.66g g Horned melon
Fiber 1.6g g Mango
Calcium 11mg 13mg Horned melon
Iron 0.16mg 1.13mg Horned melon
Magnesium 10mg 40mg Horned melon
Phosphorus 14mg 37mg Horned melon
Potassium 168mg 123mg Mango
Sodium 1mg 2mg Mango
Zinc 0.09mg 0.48mg Horned melon
Copper 0.111mg 0.02mg Mango
Vitamin A 1082IU 147IU Mango
Vitamin E 0.9mg mg Mango
Vitamin D 0IU IU Mango
Vitamin D 0µg µg Mango
Vitamin C 36.4mg 5.3mg Mango
Vitamin B1 0.028mg 0.025mg Mango
Vitamin B2 0.038mg 0.015mg Mango
Vitamin B3 0.669mg 0.565mg Mango
Vitamin B5 0.197mg 0.183mg Mango
Vitamin B6 0.119mg 0.063mg Mango
Folate 43µg 3µg Mango
Vitamin B12 0µg µg Mango
Vitamin K 4.2µg µg Mango
Tryptophan 0.013mg mg Mango
Threonine 0.031mg mg Mango
Isoleucine 0.029mg mg Mango
Leucine 0.05mg mg Mango
Lysine 0.066mg mg Mango
Methionine 0.008mg mg Mango
Phenylalanine 0.027mg mg Mango
Valine 0.042mg mg Mango
Histidine 0.019mg mg Mango
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.092g g Horned melon
Monounsaturated Fat 0.14g g Mango
Polyunsaturated fat 0.071g g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango 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
26
Mango
6
Horned melon
Mineral Summary Score
10
Mango
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
5%
Mango
11%
Horned melon
Carbohydrates
15%
Mango
8%
Horned melon
Fats
2%
Mango
6%
Horned melon

Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.1)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 13.66g)
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 - 0.092g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.