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Chia seeds vs. Horned melon — In-Depth Nutrition Comparison

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What are the differences between chia seeds and horned melon?

  • Chia seeds are richer than horned melon in phosphorus, manganese, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, zinc, and vitamin B2.
  • Chia seeds' daily need coverage for phosphorus is 118% more.
  • Chia seeds have 70 times more manganese than horned melon. While chia seeds have 2.723mg of manganese, horned melon has only 0.039mg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Horned melon (Kiwano) types in this article.

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Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +737.5%
Contains more CalciumCalcium +4753.8%
Contains more PotassiumPotassium +230.9%
Contains more IronIron +583.2%
Contains more CopperCopper +4520%
Contains more ZincZinc +854.2%
Contains more PhosphorusPhosphorus +2224.3%
Contains more ManganeseManganese +6882.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2380%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B3Vitamin B3 +1462.8%
Contains more FolateFolate +1533.3%
Contains more Vitamin CVitamin C +231.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Horned melon DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 138%
Phosphorus 860mg 37mg 118%
Manganese 2.723mg 0.039mg 117%
Selenium 55.2µg 100%
Copper 0.924mg 0.02mg 100%
Iron 7.72mg 1.13mg 82%
Magnesium 335mg 40mg 70%
Calcium 631mg 13mg 62%
Vitamin B3 8.83mg 0.565mg 52%
Vitamin B1 0.62mg 0.025mg 50%
Fats 30.74g 1.26g 45%
Zinc 4.58mg 0.48mg 37%
Protein 16.54g 1.78g 30%
Calories 486kcal 44kcal 22%
Saturated fat 3.33g 15%
Folate 49µg 3µg 12%
Vitamin B2 0.17mg 0.015mg 12%
Carbs 42.12g 7.56g 12%
Potassium 407mg 123mg 8%
Monounsaturated fat 2.309g 6%
Vitamin B6 0.063mg 5%
Vitamin B5 0.183mg 4%
Vitamin C 1.6mg 5.3mg 4%
Vitamin E 0.5mg 3%
Vitamin A 7µg 1%
Sodium 16mg 2mg 1%
Net carbs 7.72g 7.56g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +829.2%
Contains more FatsFats +2339.7%
Contains more CarbsCarbs +457.1%
Contains more OtherOther +1016.3%
Contains more WaterWater +1434%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.