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True morels vs. Horned melon — In-Depth Nutrition Comparison

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Differences between true morels and horned melon

  • True morels are higher than horned melon in iron, copper, manganese, phosphorus, vitamin B2, zinc, vitamin B3, potassium, vitamin B6, and vitamin B5.
  • True morels' daily need coverage for iron is 138% higher.
  • True morels have 31 times more copper than horned melon. While true morels have 0.625mg of copper, horned melon has only 0.02mg.
  • True morels have a lower glycemic index (32) than horned melon (48).

The food types used in this comparison are Mushrooms, morel, raw and Horned melon (Kiwano).

Infographic

True morels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
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 +230.8%
Contains more PotassiumPotassium +234.1%
Contains more IronIron +977.9%
Contains more CopperCopper +3025%
Contains more ZincZinc +322.9%
Contains more PhosphorusPhosphorus +424.3%
Contains more ManganeseManganese +1405.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +110.5%
Contains less SodiumSodium -90.5%

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% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +176%
Contains more Vitamin B2Vitamin B2 +1266.7%
Contains more Vitamin B3Vitamin B3 +298.6%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B6Vitamin B6 +115.9%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 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 +75.3%
Contains more OtherOther +272.1%
Contains more FatsFats +121.1%
Contains more CarbsCarbs +48.2%
~equal in Water ~88.97g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient True morels Horned melon DV% diff.
Iron 12.18mg 1.13mg 138%
Copper 0.625mg 0.02mg 67%
Vitamin D 5.1µg 26%
Vitamin D 206IU 26%
Manganese 0.587mg 0.039mg 24%
Phosphorus 194mg 37mg 22%
Vitamin B2 0.205mg 0.015mg 15%
Zinc 2.03mg 0.48mg 14%
Vitamin B3 2.252mg 0.565mg 11%
Fiber 2.8g 11%
Potassium 411mg 123mg 8%
Vitamin C 5.3mg 6%
Vitamin B6 0.136mg 0.063mg 6%
Vitamin B5 0.44mg 0.183mg 5%
Magnesium 19mg 40mg 5%
Selenium 2.2µg 4%
Vitamin B1 0.069mg 0.025mg 4%
Protein 3.12g 1.78g 3%
Calcium 43mg 13mg 3%
Polyunsaturated fat 0.433g 3%
Folate 9µg 3µg 2%
Calories 31kcal 44kcal 1%
Sodium 21mg 2mg 1%
Vitamin A 0µg 7µg 1%
Carbs 5.1g 7.56g 1%
Fats 0.57g 1.26g 1%
Net carbs 2.3g 7.56g N/A
Sugar 0.6g N/A
Saturated fat 0.065g 0%
Monounsaturated fat 0.052g 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
True morels 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
19%
True morels
5%
Horned melon
Minerals Daily Need Coverage Score
96%
True morels
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
True morels
True morels is lower in glycemic index (difference - 16)
Which food is cheaper?
True morels
True morels is cheaper (difference - $0.8)
Which food is richer in minerals?
True morels
True morels is relatively richer in minerals
Which food is richer in vitamins?
True morels
True morels is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( 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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.