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Sweet potato vs. Horned melon — In-Depth Nutrition Comparison

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How are sweet potato and horned melon different?

  • Sweet potato is richer in vitamin A, copper, vitamin B5, vitamin B6, manganese, and potassium, while horned melon is higher in iron.
  • Sweet potato covers your daily need for vitamin A, 281% more than horned melon.
  • Sweet potato contains 8 times more copper than horned melon. Sweet potato contains 0.151mg of copper, while horned melon contains 0.02mg.
  • Sweet potato has a higher glycemic index (70) than horned melon (48).

Sweet potato, raw, unprepared and Horned melon (Kiwano) types were used in this article.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +130.8%
Contains more PotassiumPotassium +174%
Contains more CopperCopper +655%
Contains more PhosphorusPhosphorus +27%
Contains more ManganeseManganese +561.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +85.2%
Contains more ZincZinc +60%
Contains less SodiumSodium -96.4%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 AVitamin A +10028.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +212%
Contains more Vitamin B2Vitamin B2 +306.7%
Contains more Vitamin B5Vitamin B5 +337.2%
Contains more Vitamin B6Vitamin B6 +231.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +120.8%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.565mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Horned melon DV% diff.
Vitamin A 709µg 7µg 78%
Copper 0.151mg 0.02mg 15%
Vitamin B5 0.8mg 0.183mg 12%
Fiber 3g 12%
Vitamin B6 0.209mg 0.063mg 11%
Manganese 0.258mg 0.039mg 10%
Iron 0.61mg 1.13mg 7%
Potassium 337mg 123mg 6%
Starch 12.65g 5%
Magnesium 25mg 40mg 4%
Carbs 20.12g 7.56g 4%
Vitamin B2 0.061mg 0.015mg 4%
Vitamin B1 0.078mg 0.025mg 4%
Vitamin C 2.4mg 5.3mg 3%
Vitamin K 1.8µg 2%
Folate 11µg 3µg 2%
Choline 12.3mg 2%
Calories 86kcal 44kcal 2%
Vitamin E 0.26mg 2%
Zinc 0.3mg 0.48mg 2%
Sodium 55mg 2mg 2%
Fats 0.05g 1.26g 2%
Calcium 30mg 13mg 2%
Fructose 0.7g 1%
Selenium 0.6µg 1%
Phosphorus 47mg 37mg 1%
Protein 1.57g 1.78g 0%
Net carbs 17.12g 7.56g N/A
Sugar 4.18g N/A
Vitamin B3 0.557mg 0.565mg 0%
Saturated fat 0.018g 0%
Monounsaturated fat 0.001g 0%
Polyunsaturated fat 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +166.1%
Contains more OtherOther +127.9%
Contains more ProteinProtein +13.4%
Contains more FatsFats +2420%
Contains more WaterWater +15.1%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.