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Raspberry vs Horned melon - In-Depth Nutrition Comparison

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Summary of differences between Raspberry and Horned melon

  • Raspberry has more Manganese, Vitamin C and Copper, while Horned melon has more Iron.
  • Raspberry covers your daily need of Manganese 27% more than Horned melon.
  • Raspberry contains 7 times more Folate than Horned melon. While Raspberry contains 21µg of Folate, Horned melon contains only 3µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +92.3%
Contains more Potassium +22.8%
Contains more Copper +350%
Contains less Sodium -50%
Contains more Iron +63.8%
Contains more Magnesium +81.8%
Contains more Zinc +14.3%
Contains more Phosphorus +27.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Contains more Calcium +92.3%
Contains more Potassium +22.8%
Contains more Copper +350%
Contains less Sodium -50%
Contains more Iron +63.8%
Contains more Magnesium +81.8%
Contains more Zinc +14.3%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +394.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B5 +79.8%
Contains more Folate +600%
Contains more Vitamin A +345.5%
Contains more Vitamin B6 +14.5%
Equal in Vitamin B3 - 0.565
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
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 +394.3%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +153.3%
Contains more Vitamin B5 +79.8%
Contains more Folate +600%
Contains more Vitamin A +345.5%
Contains more Vitamin B6 +14.5%
Equal in Vitamin B3 - 0.565

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
17
Raspberry
6
Horned melon
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
11%
Horned melon
Carbohydrates
12%
Raspberry
8%
Horned melon
Fats
3%
Raspberry
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.
Raspberry Horned melon
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Raspberry 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?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 22)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.7)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 4.42g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.019g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Raspberry Horned melon Opinion
Calories 52 44 Raspberry
Protein 1.2 1.78 Horned melon
Fats 0.65 1.26 Horned melon
Vitamin C 26.2 5.3 Raspberry
Carbs 11.94 7.56 Raspberry
Cholesterol 0 Horned melon
Vitamin D 0 Raspberry
Iron 0.69 1.13 Horned melon
Calcium 25 13 Raspberry
Potassium 151 123 Raspberry
Magnesium 22 40 Horned melon
Sugars 4.42 Horned melon
Fiber 6.5 Raspberry
Copper 0.09 0.02 Raspberry
Zinc 0.42 0.48 Horned melon
Starch 0 Raspberry
Phosphorus 29 37 Horned melon
Sodium 1 2 Raspberry
Vitamin A 33 147 Horned melon
Vitamin E 0.87 Raspberry
Vitamin D 0 Raspberry
Vitamin B1 0.032 0.025 Raspberry
Vitamin B2 0.038 0.015 Raspberry
Vitamin B3 0.598 0.565 Raspberry
Vitamin B5 0.329 0.183 Raspberry
Vitamin B6 0.055 0.063 Horned melon
Vitamin B12 0 Raspberry
Vitamin K 7.8 Raspberry
Folate 21 3 Raspberry
Trans Fat 0 0
Saturated Fat 0.019 Horned melon
Monounsaturated Fat 0.064 Raspberry
Polyunsaturated fat 0.375 Raspberry
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose 2.35 Raspberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.