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Omelette vs. Horned melon — In-Depth Nutrition Comparison

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Differences between omelette and horned melon

  • Omelette is higher in vitamin B2, vitamin B5, phosphorus, vitamin A, folate, vitamin B6, and zinc; however, horned melon is richer in magnesium and vitamin C.
  • Omelette's daily need coverage for vitamin B2 is 29% higher.
  • Omelette has 78 times more sodium than horned melon. While omelette has 155mg of sodium, horned melon has only 2mg.
  • Omelette has a lower glycemic index (0) than horned melon (48).

The food types used in this comparison are Egg, whole, cooked, omelet and Horned melon (Kiwano).

Infographic

Omelette vs Horned melon infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +269.2%
Contains more IronIron +31%
Contains more CopperCopper +215%
Contains more ZincZinc +127.1%
Contains more PhosphorusPhosphorus +351.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +263.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +62.5%
~equal in Potassium ~123mg

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 AVitamin A +2357.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +2473.3%
Contains more Vitamin B5Vitamin B5 +604.4%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +782.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +493.8%
Contains more FatsFats +825.4%
Contains more OtherOther +132.6%
Contains more CarbsCarbs +1081.3%
Contains more WaterWater +16.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Horned melon DV% diff.
Cholesterol 313mg 104%
Selenium 25.8µg 47%
Choline 247.6mg 45%
Vitamin B12 0.76µg 32%
Vitamin B2 0.386mg 0.015mg 29%
Vitamin B5 1.289mg 0.183mg 22%
Phosphorus 167mg 37mg 19%
Protein 10.57g 1.78g 18%
Polyunsaturated fat 2.712g 18%
Vitamin A 172µg 7µg 18%
Fats 11.66g 1.26g 16%
Saturated fat 3.319g 15%
Monounsaturated fat 4.843g 12%
Vitamin E 1.29mg 9%
Folate 39µg 3µg 9%
Vitamin D 69IU 9%
Vitamin D 1.7µg 9%
Magnesium 11mg 40mg 7%
Sodium 155mg 2mg 7%
Vitamin B6 0.143mg 0.063mg 6%
Calories 154kcal 44kcal 6%
Vitamin C 0mg 5.3mg 6%
Zinc 1.09mg 0.48mg 6%
Copper 0.063mg 0.02mg 5%
Calcium 48mg 13mg 4%
Iron 1.48mg 1.13mg 4%
Vitamin K 4.5µg 4%
Vitamin B3 0.064mg 0.565mg 3%
Carbs 0.64g 7.56g 2%
Vitamin B1 0.034mg 0.025mg 1%
Manganese 0.024mg 0.039mg 1%
Net carbs 0.64g 7.56g N/A
Potassium 117mg 123mg 0%
Sugar 0.31g N/A
Trans fat 0.709g 0g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette 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
45%
Omelette
5%
Horned melon
Minerals Daily Need Coverage Score
37%
Omelette
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 48)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $0.4)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 3.319g)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.