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Pomegranate vs Horned melon - In-Depth Nutrition Comparison

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What are the differences between Pomegranate and Horned melon?

  • Pomegranate is higher in Copper, Folate, and Vitamin C, yet Horned melon is higher in Iron, and Magnesium.
  • Pomegranate's daily need coverage for Copper is 15% more.
  • Pomegranate has 13 times more Folate than Horned melon. While Pomegranate has 38µg of Folate, Horned melon has only 3µg.

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

Infographic

Pomegranate 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 Potassium +91.9%
Contains more Copper +690%
Contains more Calcium +30%
Contains more Iron +276.7%
Contains more Magnesium +233.3%
Contains less Sodium -33.3%
Contains more Zinc +37.1%
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 12% 9% 16% 21% 1% 10% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Potassium +91.9%
Contains more Copper +690%
Contains more Calcium +30%
Contains more Iron +276.7%
Contains more Magnesium +233.3%
Contains less Sodium -33.3%
Contains more Zinc +37.1%
Equal in Phosphorus - 37

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
:
Contains more Vitamin C +92.5%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +92.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 C +92.5%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +253.3%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +19%
Contains more Folate +1166.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +92.8%

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.
Pomegranate 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 Pomegranate Horned melon Opinion
Net carbs 14.7g 7.56g Pomegranate
Protein 1.67g 1.78g Horned melon
Fats 1.17g 1.26g Horned melon
Carbs 18.7g 7.56g Pomegranate
Calories 83kcal 44kcal Pomegranate
Starch g g
Fructose g g
Sugar 13.67g g Horned melon
Fiber 4g g Pomegranate
Calcium 10mg 13mg Horned melon
Iron 0.3mg 1.13mg Horned melon
Magnesium 12mg 40mg Horned melon
Phosphorus 36mg 37mg Horned melon
Potassium 236mg 123mg Pomegranate
Sodium 3mg 2mg Horned melon
Zinc 0.35mg 0.48mg Horned melon
Copper 0.158mg 0.02mg Pomegranate
Vitamin A 0IU 147IU Horned melon
Vitamin E 0.6mg mg Pomegranate
Vitamin D 0IU IU Pomegranate
Vitamin D 0µg µg Pomegranate
Vitamin C 10.2mg 5.3mg Pomegranate
Vitamin B1 0.067mg 0.025mg Pomegranate
Vitamin B2 0.053mg 0.015mg Pomegranate
Vitamin B3 0.293mg 0.565mg Horned melon
Vitamin B5 0.377mg 0.183mg Pomegranate
Vitamin B6 0.075mg 0.063mg Pomegranate
Folate 38µg 3µg Pomegranate
Vitamin B12 0µg µg Pomegranate
Vitamin K 16.4µg µg Pomegranate
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.12g g Horned melon
Monounsaturated Fat 0.093g g Pomegranate
Polyunsaturated fat 0.079g g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate 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
16
Pomegranate
6
Horned melon
Mineral Summary Score
15
Pomegranate
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
10%
Pomegranate
11%
Horned melon
Carbohydrates
19%
Pomegranate
8%
Horned melon
Fats
5%
Pomegranate
6%
Horned melon

Comparison summary

Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 1mg)
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 - 0.12g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 48)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.