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Wafer vs. Horned melon — In-Depth Nutrition Comparison

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How are wafer and horned melon different?

  • Wafer is richer in copper, iron, manganese, vitamin B2, vitamin B1, vitamin B3, phosphorus, and folate, while horned melon is higher in vitamin C.
  • Wafer covers your daily need for copper, 49% more than horned melon.
  • Wafer contains 290 times more sodium than horned melon. Wafer contains 580mg of sodium, while horned melon contains 2mg.
  • Wafer has a higher glycemic index (61) than horned melon (48).

Cookies, chocolate wafers and Horned melon (Kiwano) types were used in this article.

Infographic

Wafer 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.
Wafer
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +32.5%
Contains more CalciumCalcium +138.5%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +254.9%
Contains more CopperCopper +2215%
Contains more ZincZinc +127.1%
Contains more PhosphorusPhosphorus +256.8%
Contains more ManganeseManganese +1684.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -99.7%

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.
Wafer
9
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +712%
Contains more Vitamin B2Vitamin B2 +1673.3%
Contains more Vitamin B3Vitamin B3 +405.8%
Contains more Vitamin B5Vitamin B5 +108.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1466.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B6Vitamin B6 +23.5%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +270.8%
Contains more FatsFats +1027%
Contains more CarbsCarbs +861.6%
Contains more OtherOther +365.1%
Contains more WaterWater +1877.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer 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 Wafer Horned melon DV% diff.
Copper 0.463mg 0.02mg 49%
Iron 4.01mg 1.13mg 36%
Manganese 0.696mg 0.039mg 29%
Polyunsaturated fat 4.153g 28%
Sodium 580mg 2mg 25%
Carbs 72.7g 7.56g 22%
Fats 14.2g 1.26g 20%
Calories 433kcal 44kcal 19%
Saturated fat 4.241g 19%
Vitamin B2 0.266mg 0.015mg 19%
Vitamin B1 0.203mg 0.025mg 15%
Fiber 3.4g 14%
Phosphorus 132mg 37mg 14%
Vitamin B3 2.858mg 0.565mg 14%
Monounsaturated fat 4.865g 12%
Folate 47µg 3µg 11%
Protein 6.6g 1.78g 10%
Selenium 5.7µg 10%
Zinc 1.09mg 0.48mg 6%
Vitamin C 0mg 5.3mg 6%
Vitamin E 0.72mg 5%
Vitamin B5 0.381mg 0.183mg 4%
Vitamin B12 0.09µg 4%
Magnesium 53mg 40mg 3%
Caffeine 10mg 3%
Choline 14.3mg 3%
Potassium 210mg 123mg 3%
Vitamin K 2.4µg 2%
Calcium 31mg 13mg 2%
Cholesterol 2mg 1%
Vitamin B6 0.051mg 0.063mg 1%
Net carbs 69.3g 7.56g N/A
Sugar 37.43g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
21%
Wafer
5%
Horned melon
Minerals Daily Need Coverage Score
65%
Wafer
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.4)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 13)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.