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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
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 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%
Equal in Manganese - 0.039
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 15% 5% 17% 2% 3% 15% 6% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
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%
Equal in Manganese - 0.039

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.
Papaya
10
:
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 Choline Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 4% 7%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +43.1%
Contains more Protein +278.7%
Contains more Fats +384.6%
Contains more Other +10.3%
Equal in Water - 88.97
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 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 +43.1%
Contains more Protein +278.7%
Contains more Fats +384.6%
Contains more Other +10.3%
Equal in Water - 88.97

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papaya Horned melon
Lower in Glycemic Index ok
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
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
Fructose 3.73g Papaya
Sugar 7.82g Horned melon
Fiber 1.7g 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
Manganese 0.04mg 0.039mg Papaya
Selenium 0.6µg Papaya
Vitamin A 950IU 147IU Papaya
Vitamin A RAE 47µg 7µg Papaya
Vitamin E 0.3mg 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
Choline 6.1mg Papaya
Vitamin K 2.6µg Papaya
Tryptophan 0.008mg Papaya
Threonine 0.011mg Papaya
Isoleucine 0.008mg Papaya
Leucine 0.016mg Papaya
Lysine 0.025mg Papaya
Methionine 0.002mg Papaya
Phenylalanine 0.009mg Papaya
Valine 0.01mg Papaya
Histidine 0.005mg Papaya
Saturated Fat 0.081g Horned melon
Monounsaturated Fat 0.072g Papaya
Polyunsaturated fat 0.058g 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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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
26%
Papaya
6%
Horned melon
Minerals Daily Need Coverage Score
8%
Papaya
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 10)
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 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

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. 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.