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Prune vs Horned melon - In-Depth Nutrition Comparison

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Important differences between Prune and Horned melon

  • Prune has more Copper, Potassium, Vitamin B2, Manganese, Vitamin B6, and Vitamin B3, however Horned melon is richer in Vitamin C.
  • Prune's daily need coverage for Copper is 29% more.
  • Prune contains 12 times more Vitamin B2 than Horned melon. Prune contains 0.186mg of Vitamin B2, while Horned melon contains 0.015mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Horned melon (Kiwano).

Infographic

Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Sodium - 2
Equal in Zinc - 0.48
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Calcium +230.8%
Contains more Phosphorus +86.5%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Sodium - 2
Equal in Zinc - 0.48

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
Prune
11
:
Contains more Vitamin A +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%
Contains more Vitamin C +783.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +431.3%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +1140%
Contains more Vitamin B3 +233.1%
Contains more Vitamin B5 +130.6%
Contains more Vitamin B6 +225.4%
Contains more Folate +33.3%
Contains more Vitamin C +783.3%

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.
Prune Horned melon
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Prune Horned melon Opinion
Net carbs 56.78g 7.56g Prune
Protein 2.18g 1.78g Prune
Fats 0.38g 1.26g Horned melon
Carbs 63.88g 7.56g Prune
Calories 240kcal 44kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g g Horned melon
Fiber 7.1g g Prune
Calcium 43mg 13mg Prune
Iron 0.93mg 1.13mg Horned melon
Magnesium 41mg 40mg Prune
Phosphorus 69mg 37mg Prune
Potassium 732mg 123mg Prune
Sodium 2mg 2mg
Zinc 0.44mg 0.48mg Horned melon
Copper 0.281mg 0.02mg Prune
Vitamin A 781IU 147IU Prune
Vitamin E 0.43mg mg Prune
Vitamin D 0IU IU Prune
Vitamin D 0µg µg Prune
Vitamin C 0.6mg 5.3mg Horned melon
Vitamin B1 0.051mg 0.025mg Prune
Vitamin B2 0.186mg 0.015mg Prune
Vitamin B3 1.882mg 0.565mg Prune
Vitamin B5 0.422mg 0.183mg Prune
Vitamin B6 0.205mg 0.063mg Prune
Folate 4µg 3µg Prune
Vitamin B12 0µg µg Prune
Vitamin K 59.5µg µg Prune
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Cholesterol 0mg mg Horned melon
Trans Fat g 0g Prune
Saturated Fat 0.088g g Horned melon
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune 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
31
Prune
6
Horned melon
Mineral Summary Score
35
Prune
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
13%
Prune
11%
Horned melon
Carbohydrates
64%
Prune
8%
Horned melon
Fats
2%
Prune
6%
Horned melon

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 38.13g)
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 - 0.088g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.