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Orange juice vs. Horned melon — In-Depth Nutrition Comparison

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What are the differences between Orange juice and Horned melon?

  • Orange juice is higher in Vitamin C, Folate, and Vitamin B1, yet Horned melon is higher in Iron, and Magnesium.
  • Orange juice's daily need coverage for Vitamin C is 50% more.
  • Orange juice has 10 times more Folate than Horned melon. While Orange juice has 30µg of Folate, Horned melon has only 3µg.

We used Orange juice, raw and Horned melon (Kiwano) types in this article.

Infographic

Orange juice 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.
Contains more Potassium +62.6%
Contains less Sodium -50%
Contains more Copper +120%
Contains more Calcium +18.2%
Contains more Iron +465%
Contains more Magnesium +263.6%
Contains more Phosphorus +117.6%
Contains more Zinc +860%
Contains more Manganese +178.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains more Potassium +62.6%
Contains less Sodium -50%
Contains more Copper +120%
Contains more Calcium +18.2%
Contains more Iron +465%
Contains more Magnesium +263.6%
Contains more Phosphorus +117.6%
Contains more Zinc +860%
Contains more Manganese +178.6%

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 A +36.1%
Contains more Vitamin C +843.4%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B5 - 0.183
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0% 0%
Contains more Vitamin A +36.1%
Contains more Vitamin C +843.4%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +100%
Contains more Folate +900%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B6 +57.5%
Equal in Vitamin B5 - 0.183

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +37.6%
Contains more Protein +154.3%
Contains more Fats +530%
Equal in Water - 88.97
Equal in Other - 0.43
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 Carbs +37.6%
Contains more Protein +154.3%
Contains more Fats +530%
Equal in Water - 88.97
Equal in Other - 0.43

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Horned melon Opinion
Net carbs 10.2g 7.56g Orange juice
Protein 0.7g 1.78g Horned melon
Fats 0.2g 1.26g Horned melon
Carbs 10.4g 7.56g Orange juice
Calories 45kcal 44kcal Orange juice
Sugar 8.4g Horned melon
Fiber 0.2g Orange juice
Calcium 11mg 13mg Horned melon
Iron 0.2mg 1.13mg Horned melon
Magnesium 11mg 40mg Horned melon
Phosphorus 17mg 37mg Horned melon
Potassium 200mg 123mg Orange juice
Sodium 1mg 2mg Orange juice
Zinc 0.05mg 0.48mg Horned melon
Copper 0.044mg 0.02mg Orange juice
Manganese 0.014mg 0.039mg Horned melon
Selenium 0.1µg Orange juice
Vitamin A 200IU 147IU Orange juice
Vitamin A RAE 10µg 7µg Orange juice
Vitamin E 0.04mg Orange juice
Vitamin C 50mg 5.3mg Orange juice
Vitamin B1 0.09mg 0.025mg Orange juice
Vitamin B2 0.03mg 0.015mg Orange juice
Vitamin B3 0.4mg 0.565mg Horned melon
Vitamin B5 0.19mg 0.183mg Orange juice
Vitamin B6 0.04mg 0.063mg Horned melon
Folate 30µg 3µg Orange juice
Choline 6.2mg Orange juice
Vitamin K 0.1µg Orange juice
Tryptophan 0.002mg Orange juice
Threonine 0.008mg Orange juice
Isoleucine 0.008mg Orange juice
Leucine 0.013mg Orange juice
Lysine 0.009mg Orange juice
Methionine 0.003mg Orange juice
Phenylalanine 0.009mg Orange juice
Valine 0.011mg Orange juice
Histidine 0.003mg Orange juice
Saturated Fat 0.024g Horned melon
Monounsaturated Fat 0.036g Orange juice
Polyunsaturated fat 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Orange juice
6%
Horned melon
Minerals Daily Need Coverage Score
6%
Orange juice
13%
Horned melon

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $1.4)
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 8.4g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.