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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).

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Prune 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
Prune
5
:
Contains more Calcium +230.8%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Phosphorus +86.5%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Zinc - 0.48
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Calcium +230.8%
Contains more Potassium +495.1%
Contains more Copper +1305%
Contains more Phosphorus +86.5%
Contains more Iron +21.5%
Equal in Magnesium - 40
Equal in Zinc - 0.48
Equal in Sodium - 2

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
11%
Horned melon
Carbohydrates
64%
Prune
8%
Horned melon
Fats
2%
Prune
6%
Horned melon

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal

Which food is preferable in case of diets?

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

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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 Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 38.13g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Horned melon Opinion
Calories 240 44 Prune
Protein 2.18 1.78 Prune
Fats 0.38 1.26 Horned melon
Vitamin C 0.6 5.3 Horned melon
Carbs 63.88 7.56 Prune
Cholesterol 0 Horned melon
Vitamin D 0 Prune
Iron 0.93 1.13 Horned melon
Calcium 43 13 Prune
Potassium 732 123 Prune
Magnesium 41 40 Prune
Sugars 38.13 Horned melon
Fiber 7.1 Prune
Copper 0.281 0.02 Prune
Zinc 0.44 0.48 Horned melon
Starch 5.11 Prune
Phosphorus 69 37 Prune
Sodium 2 2
Vitamin A 781 147 Prune
Vitamin E 0.43 Prune
Vitamin D 0 Prune
Vitamin B1 0.051 0.025 Prune
Vitamin B2 0.186 0.015 Prune
Vitamin B3 1.882 0.565 Prune
Vitamin B5 0.422 0.183 Prune
Vitamin B6 0.205 0.063 Prune
Vitamin B12 0 Prune
Vitamin K 59.5 Prune
Folate 4 3 Prune
Trans Fat 0 Prune
Saturated Fat 0.088 Horned melon
Monounsaturated Fat 0.053 Prune
Polyunsaturated fat 0.062 Prune
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 Prune

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 of 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.