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Raspberry vs. Horned melon — In-Depth Nutrition Comparison

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Summary of differences between raspberries and horned melon

  • Raspberries have more manganese, vitamin C, and copper, while horned melon has more iron.
  • Raspberries cover your daily need for manganese, 27% more than horned melon.
  • Raspberries contain 7 times more folate than horned melon. While raspberries contain 21µg of folate, horned melon contains only 3µg.
  • Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of horned melon is 48.

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

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +92.3%
Contains more PotassiumPotassium +22.8%
Contains more CopperCopper +350%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1617.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +81.8%
Contains more IronIron +63.8%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +27.6%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 +394.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B6Vitamin B6 +14.5%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Raspberry Horned melon DV% diff.
Manganese 0.67mg 0.039mg 27%
Fiber 6.5g 26%
Vitamin C 26.2mg 5.3mg 23%
Copper 0.09mg 0.02mg 8%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Iron 0.69mg 1.13mg 6%
Folate 21µg 3µg 5%
Magnesium 22mg 40mg 4%
Fructose 2.35g 3%
Polyunsaturated fat 0.375g 3%
Vitamin B5 0.329mg 0.183mg 3%
Choline 12.3mg 2%
Vitamin B2 0.038mg 0.015mg 2%
Vitamin B6 0.055mg 0.063mg 1%
Vitamin B1 0.032mg 0.025mg 1%
Vitamin A 2µg 7µg 1%
Protein 1.2g 1.78g 1%
Phosphorus 29mg 37mg 1%
Zinc 0.42mg 0.48mg 1%
Potassium 151mg 123mg 1%
Calcium 25mg 13mg 1%
Carbs 11.94g 7.56g 1%
Fats 0.65g 1.26g 1%
Calories 52kcal 44kcal 0%
Net carbs 5.44g 7.56g N/A
Sugar 4.42g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0%
Vitamin B3 0.598mg 0.565mg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +57.9%
Contains more ProteinProtein +48.3%
Contains more FatsFats +93.8%
~equal in Water ~88.97g
~equal in Other ~0.43g

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.