Oats vs. Horned melon — In-Depth Nutrition Comparison
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How are oats and horned melon different?
- Oats have more manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, folate, and vitamin B2 than horned melon.
- Daily need coverage for manganese for oats is 212% higher.
- Oats contain 31 times more copper than horned melon. While oats contain 0.626mg of copper, horned melon contains only 0.02mg.
- Horned melon has a lower glycemic index (48) than oats (59).
Oats and Horned melon (Kiwano) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +342.5% |
| Contains more CalciumCalcium | +315.4% |
| Contains more PotassiumPotassium | +248.8% |
| Contains more IronIron | +317.7% |
| Contains more CopperCopper | +3030% |
| Contains more ZincZinc | +727.1% |
| Contains more PhosphorusPhosphorus | +1313.5% |
| Contains more ManganeseManganese | +12505.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +2952% |
| Contains more Vitamin B2Vitamin B2 | +826.7% |
| Contains more Vitamin B3Vitamin B3 | +70.1% |
| Contains more Vitamin B5Vitamin B5 | +637.2% |
| Contains more Vitamin B6Vitamin B6 | +88.9% |
| Contains more FolateFolate | +1766.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +848.9% |
| Contains more FatsFats | +447.6% |
| Contains more CarbsCarbs | +776.6% |
| Contains more OtherOther | +300% |
| Contains more WaterWater | +982.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.916mg | 0.039mg | 212% |
| Phosphorus | 523mg | 37mg | 69% |
| Copper | 0.626mg | 0.02mg | 67% |
| Vitamin B1 | 0.763mg | 0.025mg | 62% |
| Iron | 4.72mg | 1.13mg | 45% |
| Fiber | 10.6g | 42% | |
| Magnesium | 177mg | 40mg | 33% |
| Zinc | 3.97mg | 0.48mg | 32% |
| Protein | 16.89g | 1.78g | 30% |
| Vitamin B5 | 1.349mg | 0.183mg | 23% |
| Carbs | 66.27g | 7.56g | 20% |
| Polyunsaturated fat | 2.535g | 17% | |
| Calories | 389kcal | 44kcal | 17% |
| Folate | 56µg | 3µg | 13% |
| Vitamin B2 | 0.139mg | 0.015mg | 10% |
| Potassium | 429mg | 123mg | 9% |
| Fats | 6.9g | 1.26g | 9% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Saturated fat | 1.217g | 6% | |
| Monounsaturated fat | 2.178g | 5% | |
| Vitamin B6 | 0.119mg | 0.063mg | 4% |
| Calcium | 54mg | 13mg | 4% |
| Vitamin B3 | 0.961mg | 0.565mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 55.67g | 7.56g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
5%
Minerals Daily Need Coverage Score
154%
13%
Comparison summary
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is cheaper?
Oats is cheaper (difference - $0.8)
Which food is richer in vitamins?
Oats is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 1.217g)
Which food is lower in glycemic index?
Horned melon is lower in glycemic index (difference - 11)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)