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Salmonberries vs. Horned melon — In-Depth Nutrition Comparison

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A recap on differences between salmonberries and horned melon

  • Salmonberries have more manganese; however, horned melon is higher in iron and magnesium.
  • Salmonberries cover your daily manganese needs 46% more than horned melon.

Food varieties used in this article are Salmonberries, raw (Alaska Native) and Horned melon (Kiwano).

Infographic

Salmonberries 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 11% 3.9% 9.7% 15% 10% 7.6% 12% 1.8% 143% 0%
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 CopperCopper +50%
Contains more ManganeseManganese +2720.5%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +182.5%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +37%
Contains less SodiumSodium -85.7%
~equal in Calcium ~13mg
~equal in Selenium ~µg

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 31% 17% 32% 0% 10% 14% 8.7% 10% 18% 0% 37% 13% 0%
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 +73.6%
Contains more Vitamin AVitamin A +614.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +466.7%
Contains more Vitamin B3Vitamin B3 +21.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.183mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 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 +32.9%
Contains more OtherOther +30.2%
Contains more ProteinProtein +109.4%
Contains more FatsFats +281.8%
~equal in Water ~88.97g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Horned melon DV% diff.
Manganese 1.1mg 0.039mg 46%
Vitamin K 14.8µg 12%
Vitamin E 1.61mg 11%
Iron 0.4mg 1.13mg 9%
Fiber 1.9g 8%
Magnesium 15mg 40mg 6%
Vitamin A 50µg 7µg 5%
Folate 17µg 3µg 4%
Vitamin C 9.2mg 5.3mg 4%
Vitamin B2 0.062mg 0.015mg 4%
Fructose 1.75g 2%
Protein 0.85g 1.78g 2%
Zinc 0.28mg 0.48mg 2%
Copper 0.03mg 0.02mg 1%
Phosphorus 27mg 37mg 1%
Sodium 14mg 2mg 1%
Vitamin B1 0.041mg 0.025mg 1%
Carbs 10.05g 7.56g 1%
Vitamin B3 0.466mg 0.565mg 1%
Vitamin B6 0.078mg 0.063mg 1%
Fats 0.33g 1.26g 1%
Calories 47kcal 44kcal 0%
Net carbs 8.15g 7.56g N/A
Calcium 13mg 13mg 0%
Potassium 110mg 123mg 0%
Sugar 3.66g N/A
Vitamin B5 0.167mg 0.183mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries 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
15%
Salmonberries
5%
Horned melon
Minerals Daily Need Coverage Score
21%
Salmonberries
13%
Horned melon

Comparison summary

Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 48)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $1.4)
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 12mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.