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Raisin vs. Horned melon — In-Depth Nutrition Comparison

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How are raisins and horned melon different?

  • Raisins have more copper, potassium, manganese, iron, phosphorus, vitamin B6, vitamin B2, and vitamin B1 than horned melon.
  • Daily need coverage for copper for raisins is 33% higher.
  • Raisins contain 8 times more vitamin B2 than horned melon. While raisins contain 0.125mg of vitamin B2, horned melon contains only 0.015mg.
  • Horned melon has a lower glycemic index (48) than raisins (64).

Raisins, seedless and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Raisin 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.
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +284.6%
Contains more PotassiumPotassium +508.9%
Contains more IronIron +66.4%
Contains more CopperCopper +1490%
Contains more PhosphorusPhosphorus +173%
Contains more ManganeseManganese +666.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +25%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -81.8%

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.
Raisin
8
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +324%
Contains more Vitamin B2Vitamin B2 +733.3%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B6Vitamin B6 +176.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +130.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +92.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Raisin Horned melon DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.02mg 33%
Carbs 79.18g 7.56g 24%
Potassium 749mg 123mg 18%
Fiber 3.7g 15%
Calories 299kcal 44kcal 13%
Manganese 0.299mg 0.039mg 11%
Vitamin B6 0.174mg 0.063mg 9%
Phosphorus 101mg 37mg 9%
Iron 1.88mg 1.13mg 9%
Vitamin B2 0.125mg 0.015mg 8%
Vitamin B1 0.106mg 0.025mg 7%
Calcium 50mg 13mg 4%
Protein 3.07g 1.78g 3%
Vitamin C 2.3mg 5.3mg 3%
Vitamin K 3.5µg 3%
Choline 11.1mg 2%
Magnesium 32mg 40mg 2%
Vitamin B5 0.095mg 0.183mg 2%
Zinc 0.22mg 0.48mg 2%
Folate 5µg 3µg 1%
Starch 2.7g 1%
Fats 0.46g 1.26g 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.12mg 1%
Selenium 0.6µg 1%
Vitamin B3 0.766mg 0.565mg 1%
Net carbs 75.48g 7.56g N/A
Sugar 59.19g N/A
Sodium 11mg 2mg 0%
Saturated fat 0.058g 0%
Monounsaturated fat 0.051g 0%
Polyunsaturated fat 0.037g 0%
Tryptophan 0.05mg 0%
Threonine 0.077mg 0%
Isoleucine 0.057mg 0%
Leucine 0.096mg 0%
Lysine 0.084mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.065mg 0%
Valine 0.083mg 0%
Histidine 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 ProteinProtein +72.5%
Contains more CarbsCarbs +947.4%
Contains more OtherOther +332.6%
Contains more FatsFats +173.9%
Contains more WaterWater +476.6%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.