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Semolina vs. Horned melon — In-Depth Nutrition Comparison

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What are the differences between semolina and horned melon?

  • Semolina is higher in manganese, vitamin B6, copper, vitamin B3, vitamin B1, phosphorus, vitamin B5, and calcium, yet horned melon is higher in vitamin C.
  • Semolina's daily need coverage for manganese is 43% more.
  • Semolina has 14 times more copper than horned melon. While semolina has 0.284mg of copper, horned melon has only 0.02mg.

We used Rice, white, long-grain, parboiled, unenriched, dry and Horned melon (Kiwano) types in this article.

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 +446.2%
Contains more PotassiumPotassium +41.5%
Contains more CopperCopper +1320%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +313.5%
Contains more ManganeseManganese +2553.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +48.1%
Contains more IronIron +52.7%
~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.
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 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 +796%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +793.5%
Contains more Vitamin B5Vitamin B5 +267.2%
Contains more Vitamin B6Vitamin B6 +617.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +321.9%
Contains more CarbsCarbs +970%
Contains more OtherOther +65.1%
Contains more FatsFats +22.3%
Contains more WaterWater +802.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Semolina Horned melon DV% diff.
Manganese 1.035mg 0.039mg 43%
Selenium 19.9µg 36%
Vitamin B6 0.452mg 0.063mg 30%
Copper 0.284mg 0.02mg 29%
Vitamin B3 5.048mg 0.565mg 28%
Starch 68.29g 28%
Carbs 80.89g 7.56g 24%
Vitamin B1 0.224mg 0.025mg 17%
Phosphorus 153mg 37mg 17%
Calories 374kcal 44kcal 17%
Protein 7.51g 1.78g 11%
Vitamin B5 0.672mg 0.183mg 10%
Fiber 1.8g 7%
Calcium 71mg 13mg 6%
Vitamin C 0mg 5.3mg 6%
Iron 0.74mg 1.13mg 5%
Zinc 1.02mg 0.48mg 5%
Vitamin B2 0.05mg 0.015mg 3%
Magnesium 27mg 40mg 3%
Potassium 174mg 123mg 2%
Polyunsaturated fat 0.322g 2%
Saturated fat 0.294g 1%
Monounsaturated fat 0.258g 1%
Vitamin A 7µg 1%
Folate 8µg 3µg 1%
Fats 1.03g 1.26g 0%
Net carbs 79.09g 7.56g N/A
Sugar 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.03mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.103mg 0%
Threonine 0.271mg 0%
Isoleucine 0.339mg 0%
Leucine 0.656mg 0%
Lysine 0.215mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.398mg 0%
Valine 0.47mg 0%
Histidine 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
24%
Semolina
5%
Horned melon
Minerals Daily Need Coverage Score
52%
Semolina
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina 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 - 0.33g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 0.294g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.4)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.