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Tamale vs. Horned melon — In-Depth Nutrition Comparison

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How are tamale and horned melon different?

  • Tamale is higher than horned melon in zinc, phosphorus, vitamin B3, vitamin B6, manganese, and vitamin B2.
  • Tamale covers your daily need for sodium, 18% more than horned melon.
  • Tamale contains 5 times more vitamin B2 than horned melon. Tamale contains 0.08mg of vitamin B2, while horned melon contains 0.015mg.
  • Horned melon is lower in sodium.
  • Tamale has a higher glycemic index (82) than horned melon (48).

Tamales (Navajo) and Horned melon (Kiwano) types were used in this article.

Infographic

Tamale 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.
Tamale
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 8.7% 12% 46% 21% 40% 42% 56% 23% 33%
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 +123.1%
Contains more CopperCopper +215%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +167.6%
Contains more ManganeseManganese +346.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +81.8%
Contains less SodiumSodium -99.5%
~equal in Potassium ~123mg
~equal in Iron ~1.13mg

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.
Tamale
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 5.7% 0% 0% 0% 13% 18% 30% 12% 33% 68% 0% 11% 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 B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +433.3%
Contains more Vitamin B3Vitamin B3 +181.4%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +211.8%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tamale
4
6% 6% 18% 68%
Protein: 6.28 g
Fats: 6.12 g
Carbs: 18.12 g
Water: 68.1 g
Other: 1.38 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 +252.8%
Contains more FatsFats +385.7%
Contains more CarbsCarbs +139.7%
Contains more OtherOther +220.9%
Contains more WaterWater +30.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tamale Horned melon DV% diff.
Vitamin B12 0.54µg 23%
Sodium 427mg 2mg 18%
Fiber 3.1g 12%
Selenium 6µg 11%
Saturated fat 2.396g 11%
Zinc 1.48mg 0.48mg 9%
Protein 6.28g 1.78g 9%
Phosphorus 99mg 37mg 9%
Fats 6.12g 1.26g 7%
Monounsaturated fat 2.739g 7%
Manganese 0.174mg 0.039mg 6%
Cholesterol 17mg 6%
Vitamin B6 0.143mg 0.063mg 6%
Vitamin B3 1.59mg 0.565mg 6%
Calories 153kcal 44kcal 5%
Starch 12.27g 5%
Copper 0.063mg 0.02mg 5%
Polyunsaturated fat 0.688g 5%
Vitamin B2 0.08mg 0.015mg 5%
Magnesium 22mg 40mg 4%
Carbs 18.12g 7.56g 4%
Vitamin C 1.7mg 5.3mg 4%
Folate 15µg 3µg 3%
Vitamin B1 0.05mg 0.025mg 2%
Calcium 29mg 13mg 2%
Vitamin A 0µg 7µg 1%
Iron 1.22mg 1.13mg 1%
Net carbs 15.02g 7.56g N/A
Potassium 131mg 123mg 0%
Sugar 0.99g N/A
Vitamin B5 0.205mg 0.183mg 0%
Tryptophan 0.052mg 0%
Threonine 0.239mg 0%
Isoleucine 0.271mg 0%
Leucine 0.568mg 0%
Lysine 0.427mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.275mg 0%
Valine 0.318mg 0%
Histidine 0.196mg 0%
Fructose 0.17g 0%
Omega-3 - ALA 0.029g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tamale 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%
Tamale
5%
Horned melon
Minerals Daily Need Coverage Score
30%
Tamale
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Tamale
Tamale is relatively richer in minerals
Which food is cheaper?
Tamale
Tamale is cheaper (difference - $1.4)
Which food is richer in vitamins?
Tamale
Tamale is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.396g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 34)

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. Tamale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/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.