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Molasses vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between molasses and horned melon

  • Molasses have more manganese, copper, magnesium, vitamin B6, iron, potassium, calcium, and vitamin B5; however, horned melon is higher in vitamin C.
  • Molasses cover your daily manganese needs 65% more than horned melon.
  • Horned melon contains 24 times less copper than molasses. Molasses contain 0.487mg of copper, while horned melon contains 0.02mg.

Food varieties used in this article are Molasses and Horned melon (Kiwano).

Infographic

Molasses 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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 MagnesiumMagnesium +505%
Contains more CalciumCalcium +1476.9%
Contains more PotassiumPotassium +1090.2%
Contains more IronIron +317.7%
Contains more CopperCopper +2335%
Contains more ManganeseManganese +3823.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +65.5%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -94.6%

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.
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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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 B1Vitamin B1 +64%
Contains more Vitamin B3Vitamin B3 +64.6%
Contains more Vitamin B5Vitamin B5 +339.3%
Contains more Vitamin B6Vitamin B6 +963.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 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 CarbsCarbs +888.5%
Contains more OtherOther +667.4%
Contains more ProteinProtein +∞%
Contains more FatsFats +1160%
Contains more WaterWater +306.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Horned melon DV% diff.
Manganese 1.53mg 0.039mg 65%
Copper 0.487mg 0.02mg 52%
Magnesium 242mg 40mg 48%
Vitamin B6 0.67mg 0.063mg 47%
Iron 4.72mg 1.13mg 45%
Potassium 1464mg 123mg 39%
Selenium 17.8µg 32%
Carbs 74.73g 7.56g 22%
Calcium 205mg 13mg 19%
Fructose 12.79g 16%
Vitamin B5 0.804mg 0.183mg 12%
Calories 290kcal 44kcal 12%
Vitamin C 0mg 5.3mg 6%
Protein 0g 1.78g 4%
Zinc 0.29mg 0.48mg 2%
Choline 13.3mg 2%
Fats 0.1g 1.26g 2%
Vitamin B3 0.93mg 0.565mg 2%
Sodium 37mg 2mg 2%
Vitamin B1 0.041mg 0.025mg 1%
Vitamin B2 0.002mg 0.015mg 1%
Phosphorus 31mg 37mg 1%
Folate 0µg 3µg 1%
Vitamin A 0µg 7µg 1%
Net carbs 74.73g 7.56g N/A
Sugar 74.72g N/A
Saturated fat 0.018g 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.05g 0%

Which food is preferable for your diet?

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

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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
18%
Molasses
5%
Horned melon
Minerals Daily Need Coverage Score
103%
Molasses
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is richer in vitamins?
Molasses
Molasses 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 - 74.72g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 48)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.