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Pumpkin vs. Horned melon — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and horned melon

  • Pumpkin has more vitamin A, copper, vitamin B2, and potassium, while horned melon has more magnesium.
  • Pumpkin covers your daily need for vitamin A, 167% more than horned melon.
  • Pumpkin contains 7 times more vitamin B2 than horned melon. While pumpkin contains 0.11mg of vitamin B2, horned melon contains only 0.015mg.

These are the specific foods used in this comparison Pumpkin, raw and Horned melon (Kiwano).

Infographic

Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 +61.5%
Contains more PotassiumPotassium +176.4%
Contains more CopperCopper +535%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +220.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more IronIron +41.3%
Contains more ZincZinc +50%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 CVitamin C +69.8%
Contains more Vitamin AVitamin A +5985.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B5Vitamin B5 +62.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 OtherOther +86%
Contains more ProteinProtein +78%
Contains more FatsFats +1160%
Contains more CarbsCarbs +16.3%
~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.
Pumpkin Horned melon
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Horned melon DV% diff.
Vitamin A 426µg 7µg 47%
Copper 0.127mg 0.02mg 12%
Vitamin E 1.06mg 7%
Vitamin B2 0.11mg 0.015mg 7%
Magnesium 12mg 40mg 7%
Potassium 340mg 123mg 6%
Manganese 0.125mg 0.039mg 4%
Iron 0.8mg 1.13mg 4%
Vitamin C 9mg 5.3mg 4%
Folate 16µg 3µg 3%
Vitamin B5 0.298mg 0.183mg 2%
Fiber 0.5g 2%
Protein 1g 1.78g 2%
Fats 0.1g 1.26g 2%
Vitamin B1 0.05mg 0.025mg 2%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Selenium 0.3µg 1%
Calories 26kcal 44kcal 1%
Phosphorus 44mg 37mg 1%
Zinc 0.32mg 0.48mg 1%
Calcium 21mg 13mg 1%
Carbs 6.5g 7.56g 0%
Net carbs 6g 7.56g N/A
Sugar 2.76g N/A
Sodium 1mg 2mg 0%
Vitamin B3 0.6mg 0.565mg 0%
Vitamin B6 0.061mg 0.063mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
5%
Horned melon
Minerals Daily Need Coverage Score
16%
Pumpkin
13%
Horned melon

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
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 - 2.76g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.052g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 4)
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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.