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Macadamia vs. Horned melon — In-Depth Nutrition Comparison

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Important differences between macadamia and horned melon

  • Macadamia has more manganese, vitamin B1, copper, iron, phosphorus, magnesium, vitamin B6, vitamin B3, vitamin B5, and vitamin B2 than horned melon.
  • Macadamia's daily need coverage for manganese is 178% more.
  • Macadamia contains 48 times more vitamin B1 than horned melon. Macadamia contains 1.195mg of vitamin B1, while horned melon contains 0.025mg.
  • Horned melon has a higher glycemic index. The glycemic index of horned melon is 48, while the glycemic index of macadamia is 10.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Horned melon (Kiwano).

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 +225%
Contains more CalciumCalcium +553.8%
Contains more PotassiumPotassium +199.2%
Contains more IronIron +226.5%
Contains more CopperCopper +3680%
Contains more ZincZinc +170.8%
Contains more PhosphorusPhosphorus +408.1%
Contains more ManganeseManganese +10492.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -60%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4680%
Contains more Vitamin B2Vitamin B2 +980%
Contains more Vitamin B3Vitamin B3 +337.7%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin B6Vitamin B6 +336.5%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +341.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +344.4%
Contains more FatsFats +5913.5%
Contains more CarbsCarbs +82.8%
Contains more OtherOther +165.1%
Contains more WaterWater +6441.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia 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 Macadamia Horned melon DV% diff.
Manganese 4.131mg 0.039mg 178%
Monounsaturated fat 58.877g 147%
Fats 75.77g 1.26g 115%
Vitamin B1 1.195mg 0.025mg 98%
Copper 0.756mg 0.02mg 82%
Saturated fat 12.061g 55%
Calories 718kcal 44kcal 34%
Fiber 8.6g 34%
Iron 3.69mg 1.13mg 32%
Phosphorus 188mg 37mg 22%
Magnesium 130mg 40mg 21%
Vitamin B6 0.275mg 0.063mg 16%
Vitamin B5 0.758mg 0.183mg 12%
Vitamin B3 2.473mg 0.565mg 12%
Protein 7.91g 1.78g 12%
Vitamin B2 0.162mg 0.015mg 11%
Polyunsaturated fat 1.502g 10%
Selenium 3.6µg 7%
Calcium 85mg 13mg 7%
Zinc 1.3mg 0.48mg 7%
Potassium 368mg 123mg 7%
Vitamin C 1.2mg 5.3mg 5%
Vitamin E 0.54mg 4%
Folate 11µg 3µg 2%
Carbs 13.82g 7.56g 2%
Vitamin A 0µg 7µg 1%
Net carbs 5.22g 7.56g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 2mg 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
5%
Horned melon
Minerals Daily Need Coverage Score
122%
Macadamia
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 38)
Which food is richer in vitamins?
Macadamia
Macadamia 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 - 4.57g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 12.061g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $1.6)

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.