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Pomelo vs Horned melon - In-Depth Nutrition Comparison

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What are the main differences between Pomelo and Horned melon?

  • Pomelo is richer in Vitamin C, yet Horned melon is richer in Iron and Magnesium.
  • Pomelo's daily need coverage for Vitamin C is 62% higher.
  • Pomelo has 2 times more Potassium than Horned melon. Pomelo has 216mg of Potassium, while Horned melon has 123mg.

We used Pummelo, raw and Horned melon (Kiwano) types in this comparison.

Infographic

Pomelo 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
Pomelo
3
:
Contains more Potassium +75.6%
Contains more Copper +140%
Contains less Sodium -50%
Contains more Iron +927.3%
Contains more Calcium +225%
Contains more Magnesium +566.7%
Contains more Zinc +500%
Contains more Phosphorus +117.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 20% 5% 16% 3% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Potassium +75.6%
Contains more Copper +140%
Contains less Sodium -50%
Contains more Iron +927.3%
Contains more Calcium +225%
Contains more Magnesium +566.7%
Contains more Zinc +500%
Contains more Phosphorus +117.6%

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
Pomelo
4
:
Contains more Vitamin C +1050.9%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +80%
Contains more Vitamin A +1737.5%
Contains more Vitamin B3 +156.8%
Contains more Vitamin B6 +75%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 204% 1% 0% 0% 9% 7% 5% 0% 9% 0% 0% 0%
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 C +1050.9%
Contains more Vitamin B1 +36%
Contains more Vitamin B2 +80%
Contains more Vitamin A +1737.5%
Contains more Vitamin B3 +156.8%
Contains more Vitamin B6 +75%

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
19
Pomelo
6
Horned melon
Mineral Summary Score
7
Pomelo
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
5%
Pomelo
11%
Horned melon
Carbohydrates
10%
Pomelo
8%
Horned melon
Fats
0%
Pomelo
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.
Pomelo Horned melon
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars Equal
Lower in Saturated Fat Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pomelo 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 contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 1mg)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $1.1)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Pomelo Horned melon Opinion
Calories 38 44 Horned melon
Protein 0.76 1.78 Horned melon
Fats 0.04 1.26 Horned melon
Vitamin C 61 5.3 Pomelo
Carbs 9.62 7.56 Pomelo
Cholesterol 0 Horned melon
Vitamin D
Iron 0.11 1.13 Horned melon
Calcium 4 13 Horned melon
Potassium 216 123 Pomelo
Magnesium 6 40 Horned melon
Sugars
Fiber 1 Pomelo
Copper 0.048 0.02 Pomelo
Zinc 0.08 0.48 Horned melon
Starch
Phosphorus 17 37 Horned melon
Sodium 1 2 Pomelo
Vitamin A 8 147 Horned melon
Vitamin E
Vitamin D
Vitamin B1 0.034 0.025 Pomelo
Vitamin B2 0.027 0.015 Pomelo
Vitamin B3 0.22 0.565 Horned melon
Vitamin B5 0.183 Horned melon
Vitamin B6 0.036 0.063 Horned melon
Vitamin B12 0 Pomelo
Vitamin K
Folate 3 Horned melon
Trans Fat 0 0
Saturated Fat
Monounsaturated Fat
Polyunsaturated fat
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.