Sunflower seeds vs. Horned melon — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and horned melon?
- Sunflower seeds are richer than horned melon in copper, vitamin B1, vitamin B6, phosphorus, manganese, magnesium, folate, iron, vitamin B3, and zinc.
- Sunflower seeds' daily need coverage for copper is 198% more.
- Sunflower seeds have 76 times more folate than horned melon. While sunflower seeds have 227µg of folate, horned melon has only 3µg.
- The glycemic index of sunflower seeds is lower.
We used Seeds, sunflower seed kernels, dried and Horned melon (Kiwano) types in this article.
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.
| Contains more MagnesiumMagnesium | +712.5% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +424.4% |
| Contains more IronIron | +364.6% |
| Contains more CopperCopper | +8900% |
| Contains more ZincZinc | +941.7% |
| Contains more PhosphorusPhosphorus | +1683.8% |
| Contains more ManganeseManganese | +4900% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -77.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5820% |
| Contains more Vitamin B2Vitamin B2 | +2266.7% |
| Contains more Vitamin B3Vitamin B3 | +1375.2% |
| Contains more Vitamin B5Vitamin B5 | +517.5% |
| Contains more Vitamin B6Vitamin B6 | +2034.9% |
| Contains more FolateFolate | +7466.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +278.6% |
| Contains more Vitamin AVitamin A | +133.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +1067.4% |
| Contains more FatsFats | +3984.1% |
| Contains more CarbsCarbs | +164.6% |
| Contains more OtherOther | +604.7% |
| Contains more WaterWater | +1781% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 0.02mg | 198% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 0.025mg | 121% |
| Vitamin B6 | 1.345mg | 0.063mg | 99% |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 37mg | 89% |
| Manganese | 1.95mg | 0.039mg | 83% |
| Fats | 51.46g | 1.26g | 77% |
| Magnesium | 325mg | 40mg | 68% |
| Folate | 227µg | 3µg | 56% |
| Iron | 5.25mg | 1.13mg | 52% |
| Vitamin B3 | 8.335mg | 0.565mg | 49% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 0.48mg | 41% |
| Protein | 20.78g | 1.78g | 38% |
| Fiber | 8.6g | 34% | |
| Calories | 584kcal | 44kcal | 27% |
| Vitamin B2 | 0.355mg | 0.015mg | 26% |
| Saturated fat | 4.455g | 20% | |
| Vitamin B5 | 1.13mg | 0.183mg | 19% |
| Potassium | 645mg | 123mg | 15% |
| Choline | 55.1mg | 10% | |
| Calcium | 78mg | 13mg | 7% |
| Vitamin C | 1.4mg | 5.3mg | 4% |
| Carbs | 20g | 7.56g | 4% |
| Net carbs | 11.4g | 7.56g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 9mg | 2mg | 0% |
| Vitamin A | 3µg | 7µg | 0% |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
146%
5%
Minerals Daily Need Coverage Score
207%
13%
Comparison summary
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 4.455g)
Which food is cheaper?
Horned melon is cheaper (difference - $0.2)