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Porridge vs. Horned melon — In-Depth Nutrition Comparison

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The main differences between porridge and horned melon

  • Porridge has more iron and calcium; however, horned melon has more magnesium and vitamin C.
  • Daily need coverage for iron for porridge is 33% higher.
  • Horned melon has 7 times less calcium than porridge. Porridge has 87mg of calcium, while horned melon has 13mg.
  • Porridge has a higher glycemic index than horned melon.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Horned melon (Kiwano).

Infographic

Porridge 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3.9% 11% 42% 6.7% 13% 16% 0.26% 5.1% 0%
Contains more CalciumCalcium +569.2%
Contains more IronIron +231%
Contains more CopperCopper +100%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +668.8%
Contains more ZincZinc +269.2%
Contains more PhosphorusPhosphorus +146.7%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 18% 2.3% 0% 0% 6.3% 3.5% 11% 11% 15% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +157.7%
Contains more Vitamin B6Vitamin B6 +384.6%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 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 CarbsCarbs +39.2%
Contains more ProteinProtein +23.6%
Contains more FatsFats +500%
Contains more OtherOther +95.5%
~equal in Water ~88.97g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Horned melon
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Porridge Horned melon DV% diff.
Iron 3.74mg 1.13mg 33%
Magnesium 5mg 40mg 8%
Calcium 87mg 13mg 7%
Vitamin C 0mg 5.3mg 6%
Selenium 2.8µg 5%
Vitamin B6 0.013mg 0.063mg 4%
Phosphorus 15mg 37mg 3%
Zinc 0.13mg 0.48mg 3%
Vitamin B1 0.055mg 0.025mg 3%
Potassium 16mg 123mg 3%
Fiber 0.5g 2%
Copper 0.04mg 0.02mg 2%
Fats 0.21g 1.26g 2%
Vitamin B5 0.071mg 0.183mg 2%
Manganese 0mg 0.039mg 2%
Folate 12µg 3µg 2%
Vitamin B2 0.025mg 0.015mg 1%
Carbs 10.52g 7.56g 1%
Polyunsaturated fat 0.114g 1%
Vitamin A 0µg 7µg 1%
Protein 1.44g 1.78g 1%
Calories 50kcal 44kcal 0%
Net carbs 10.02g 7.56g N/A
Sugar 0.03g N/A
Sodium 6mg 2mg 0%
Vitamin E 0.02mg 0%
Vitamin B3 0.52mg 0.565mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Porridge
5%
Horned melon
Minerals Daily Need Coverage Score
21%
Porridge
13%
Horned melon

Comparison summary

Which food is cheaper?
Porridge
Porridge is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 18)
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.
Which food is richer in vitamins?
?
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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.