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Papaya vs Horned melon - In-Depth Nutrition Comparison

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What are the differences between Papaya and Horned melon?

  • Papaya is higher in Vitamin C, and Folate, yet Horned melon is higher in Iron.
  • Papaya's daily need coverage for Vitamin C is 62% more.
  • Papaya has 12 times more Folate than Horned melon. While Papaya has 37µg of Folate, Horned melon has only 3µg.

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

Infographic

Papaya 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +53.8%
Contains more Potassium +48%
Contains more Copper +125%
Contains more Iron +352%
Contains more Magnesium +90.5%
Contains more Phosphorus +270%
Contains less Sodium -75%
Contains more Zinc +500%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 10% 15% 5% 17% 2% 3% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Calcium +53.8%
Contains more Potassium +48%
Contains more Copper +125%
Contains more Iron +352%
Contains more Magnesium +90.5%
Contains more Phosphorus +270%
Contains less Sodium -75%
Contains more Zinc +500%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Papaya
9
:
Contains more Vitamin A +546.3%
Contains more Vitamin C +1049.1%
Contains more Vitamin B2 +80%
Contains more Folate +1133.3%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +65.8%
Equal in Vitamin B1 - 0.025
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 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin A +546.3%
Contains more Vitamin C +1049.1%
Contains more Vitamin B2 +80%
Contains more Folate +1133.3%
Contains more Vitamin B3 +58.3%
Contains more Vitamin B6 +65.8%
Equal in Vitamin B1 - 0.025
Equal in Vitamin B5 - 0.183

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Papaya Horned melon
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Papaya Horned melon Opinion
Net carbs 9.12g 7.56g Papaya
Protein 0.47g 1.78g Horned melon
Fats 0.26g 1.26g Horned melon
Carbs 10.82g 7.56g Papaya
Calories 43kcal 44kcal Horned melon
Starch 0g g Papaya
Fructose 3.73g g Papaya
Sugar 7.82g g Horned melon
Fiber 1.7g g Papaya
Calcium 20mg 13mg Papaya
Iron 0.25mg 1.13mg Horned melon
Magnesium 21mg 40mg Horned melon
Phosphorus 10mg 37mg Horned melon
Potassium 182mg 123mg Papaya
Sodium 8mg 2mg Horned melon
Zinc 0.08mg 0.48mg Horned melon
Copper 0.045mg 0.02mg Papaya
Vitamin A 950IU 147IU Papaya
Vitamin E 0.3mg mg Papaya
Vitamin D 0IU IU Papaya
Vitamin D 0µg µg Papaya
Vitamin C 60.9mg 5.3mg Papaya
Vitamin B1 0.023mg 0.025mg Horned melon
Vitamin B2 0.027mg 0.015mg Papaya
Vitamin B3 0.357mg 0.565mg Horned melon
Vitamin B5 0.191mg 0.183mg Papaya
Vitamin B6 0.038mg 0.063mg Horned melon
Folate 37µg 3µg Papaya
Vitamin B12 0µg µg Papaya
Vitamin K 2.6µg µg Papaya
Tryptophan 0.008mg mg Papaya
Threonine 0.011mg mg Papaya
Isoleucine 0.008mg mg Papaya
Leucine 0.016mg mg Papaya
Lysine 0.025mg mg Papaya
Methionine 0.002mg mg Papaya
Phenylalanine 0.009mg mg Papaya
Valine 0.01mg mg Papaya
Histidine 0.005mg mg Papaya
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.081g g Horned melon
Monounsaturated Fat 0.072g g Papaya
Polyunsaturated fat 0.058g g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Papaya
6
Horned melon
Mineral Summary Score
9
Papaya
15
Horned melon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
3%
Papaya
11%
Horned melon
Carbohydrates
11%
Papaya
8%
Horned melon
Fats
1%
Papaya
6%
Horned melon

Comparison summary

Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.2)
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 6mg)
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 - 0.081g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 11)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.