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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
5%
Horned melon
Minerals Daily Need Coverage Score
37%
Raisin
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Raisin
Raisin 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 - 59.19g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 16)

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.