Okra vs. Horned melon — In-Depth Nutrition Comparison
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How are okra and horned melon different?
- Okra is higher in manganese, vitamin C, vitamin B1, folate, vitamin B6, vitamin A, copper, calcium, and potassium; however, horned melon is richer in iron.
- Daily need coverage for manganese for okra is 33% higher.
- Okra contains 20 times more folate than horned melon. While okra contains 60µg of folate, horned melon contains only 3µg.
Okra, raw 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 | +42.5% |
| Contains more CalciumCalcium | +530.8% |
| Contains more PotassiumPotassium | +143.1% |
| Contains more CopperCopper | +445% |
| Contains more ZincZinc | +20.8% |
| Contains more PhosphorusPhosphorus | +64.9% |
| Contains more ManganeseManganese | +1920.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +82.3% |
| Contains less SodiumSodium | -71.4% |
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 CVitamin C | +334% |
| Contains more Vitamin AVitamin A | +414.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B3Vitamin B3 | +77% |
| Contains more Vitamin B5Vitamin B5 | +33.9% |
| Contains more Vitamin B6Vitamin B6 | +241.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1900% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.788mg | 0.039mg | 33% |
| Vitamin K | 31.3µg | 26% | |
| Vitamin C | 23mg | 5.3mg | 20% |
| Vitamin B1 | 0.2mg | 0.025mg | 15% |
| Folate | 60µg | 3µg | 14% |
| Fiber | 3.2g | 13% | |
| Vitamin B6 | 0.215mg | 0.063mg | 12% |
| Copper | 0.109mg | 0.02mg | 10% |
| Calcium | 82mg | 13mg | 7% |
| Iron | 0.62mg | 1.13mg | 6% |
| Potassium | 299mg | 123mg | 5% |
| Magnesium | 57mg | 40mg | 4% |
| Vitamin B2 | 0.06mg | 0.015mg | 3% |
| Phosphorus | 61mg | 37mg | 3% |
| Vitamin B3 | 1mg | 0.565mg | 3% |
| Vitamin A | 36µg | 7µg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin E | 0.27mg | 2% | |
| Fats | 0.19g | 1.26g | 2% |
| Vitamin B5 | 0.245mg | 0.183mg | 1% |
| Calories | 33kcal | 44kcal | 1% |
| Fructose | 0.57g | 1% | |
| Zinc | 0.58mg | 0.48mg | 1% |
| Selenium | 0.7µg | 1% | |
| Protein | 1.93g | 1.78g | 0% |
| Carbs | 7.45g | 7.56g | 0% |
| Net carbs | 4.25g | 7.56g | N/A |
| Sugar | 1.48g | N/A | |
| Starch | 0.34g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Saturated fat | 0.026g | 0% | |
| Monounsaturated fat | 0.017g | 0% | |
| Polyunsaturated fat | 0.027g | 0% | |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.065mg | 0% | |
| Isoleucine | 0.069mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.081mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.091mg | 0% | |
| Histidine | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more OtherOther | +97.7% |
| Contains more FatsFats | +563.2% |
~equal in
Protein
~1.78g
~equal in
Carbs
~7.56g
~equal in
Water
~88.97g
