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Rye vs. Horned melon — In-Depth Nutrition Comparison

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Summary of differences between rye and horned melon

  • The amount of manganese, phosphorus, copper, vitamin B5, vitamin B1, vitamin B3, zinc, iron, vitamin B2, and vitamin B6 in rye is higher than in horned melon.
  • Rye covers your daily need for manganese, 110% more than horned melon.
  • Rye contains 18 times more copper than horned melon. While rye contains 0.367mg of copper, horned melon contains only 0.02mg.
  • Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of horned melon is 48.

These are the specific foods used in this comparison Rye grain and Horned melon (Kiwano).

Infographic

Rye 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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +175%
Contains more CalciumCalcium +84.6%
Contains more PotassiumPotassium +314.6%
Contains more IronIron +132.7%
Contains more CopperCopper +1735%
Contains more ZincZinc +452.1%
Contains more PhosphorusPhosphorus +797.3%
Contains more ManganeseManganese +6507.7%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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.
Rye
Rye
9
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +1164%
Contains more Vitamin B2Vitamin B2 +1573.3%
Contains more Vitamin B3Vitamin B3 +655.8%
Contains more Vitamin B5Vitamin B5 +695.6%
Contains more Vitamin B6Vitamin B6 +366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +480.9%
Contains more FatsFats +29.4%
Contains more CarbsCarbs +903.4%
Contains more OtherOther +265.1%
Contains more WaterWater +739.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Horned melon DV% diff.
Manganese 2.577mg 0.039mg 110%
Fiber 15.1g 60%
Phosphorus 332mg 37mg 42%
Copper 0.367mg 0.02mg 39%
Vitamin B5 1.456mg 0.183mg 25%
Selenium 13.9µg 25%
Vitamin B1 0.316mg 0.025mg 24%
Vitamin B3 4.27mg 0.565mg 23%
Carbs 75.86g 7.56g 23%
Zinc 2.65mg 0.48mg 20%
Iron 2.63mg 1.13mg 19%
Vitamin B6 0.294mg 0.063mg 18%
Vitamin B2 0.251mg 0.015mg 18%
Magnesium 110mg 40mg 17%
Protein 10.34g 1.78g 17%
Calories 338kcal 44kcal 15%
Potassium 510mg 123mg 11%
Folate 38µg 3µg 9%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin C 0mg 5.3mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 5%
Vitamin A 1µg 7µg 1%
Monounsaturated fat 0.208g 1%
Saturated fat 0.197g 1%
Fats 1.63g 1.26g 1%
Calcium 24mg 13mg 1%
Net carbs 60.76g 7.56g N/A
Sugar 0.98g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
5%
Horned melon
Minerals Daily Need Coverage Score
98%
Rye
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 14)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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 - 0.98g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.197g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.