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Nutmeg vs. Horned melon — In-Depth Nutrition Comparison

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What are the main differences between nutmeg and horned melon?

  • Horned melon has less manganese, copper, magnesium, vitamin B1, phosphorus, iron, folate, calcium, zinc, and vitamin B6 than nutmeg.
  • Nutmeg's daily need coverage for manganese is 124% higher.
  • Nutmeg has 51 times more copper than horned melon. Nutmeg has 1.027mg of copper, while horned melon has 0.02mg.
  • Nutmeg has a lower glycemic index than horned melon.

We used Spices, nutmeg, ground and Horned melon (Kiwano) types in this comparison.

Infographic

Nutmeg 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.
Nutmeg
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +357.5%
Contains more CalciumCalcium +1315.4%
Contains more PotassiumPotassium +184.6%
Contains more IronIron +169%
Contains more CopperCopper +5035%
Contains more ZincZinc +347.9%
Contains more PhosphorusPhosphorus +475.7%
Contains more ManganeseManganese +7335.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%

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.
Nutmeg
6
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 +1284%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +129.9%
Contains more Vitamin B6Vitamin B6 +154%
Contains more FolateFolate +2433.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +76.7%
Contains more Vitamin AVitamin A +40%
~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
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 +228.1%
Contains more FatsFats +2781.7%
Contains more CarbsCarbs +552%
Contains more OtherOther +441.9%
Contains more WaterWater +1328.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Horned melon DV% diff.
Manganese 2.9mg 0.039mg 124%
Saturated fat 25.94g 118%
Copper 1.027mg 0.02mg 112%
Fiber 20.8g 83%
Fats 36.31g 1.26g 54%
Magnesium 183mg 40mg 34%
Vitamin B1 0.346mg 0.025mg 27%
Phosphorus 213mg 37mg 25%
Calories 525kcal 44kcal 24%
Iron 3.04mg 1.13mg 24%
Folate 76µg 3µg 18%
Calcium 184mg 13mg 17%
Zinc 2.15mg 0.48mg 15%
Carbs 49.29g 7.56g 14%
Protein 5.84g 1.78g 8%
Monounsaturated fat 3.22g 8%
Potassium 350mg 123mg 7%
Vitamin B6 0.16mg 0.063mg 7%
Vitamin B3 1.299mg 0.565mg 5%
Vitamin B5 0.183mg 4%
Vitamin C 3mg 5.3mg 3%
Selenium 1.6µg 3%
Vitamin B2 0.057mg 0.015mg 3%
Choline 8.8mg 2%
Polyunsaturated fat 0.35g 2%
Sodium 16mg 2mg 1%
Net carbs 28.49g 7.56g N/A
Sugar 2.99g N/A
Vitamin A 5µg 7µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nutmeg 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%
Nutmeg
5%
Horned melon
Minerals Daily Need Coverage Score
121%
Nutmeg
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Nutmeg
Nutmeg 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 - 2.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 25.94g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $4.6)

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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.