Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Waffle vs. Horned melon — In-Depth Nutrition Comparison

Compare

How are waffle and horned melon different?

  • Waffle is higher than horned melon in vitamin B2, calcium, phosphorus, vitamin B1, iron, folate, manganese, vitamin B3, and vitamin B5.
  • Waffle covers your daily need for vitamin B2, 26% more than horned melon.
  • Waffle contains 256 times more sodium than horned melon. Waffle contains 511mg of sodium, while horned melon contains 2mg.
  • Waffle has a higher glycemic index (76) than horned melon (48).

Waffles, plain, prepared from recipe and Horned melon (Kiwano) types were used in this article.

Infographic

Waffle vs Horned melon infographic
Infographic link

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.
Waffle
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +1861.5%
Contains more PotassiumPotassium +29.3%
Contains more IronIron +104.4%
Contains more CopperCopper +210%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +413.5%
Contains more ManganeseManganese +579.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +110.5%
Contains less SodiumSodium -99.6%

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.
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 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 AVitamin A +828.6%
Contains more Vitamin B1Vitamin B1 +952%
Contains more Vitamin B2Vitamin B2 +2213.3%
Contains more Vitamin B3Vitamin B3 +266.9%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1433.3%
Contains more Vitamin CVitamin C +1225%
Contains more Vitamin B6Vitamin B6 +12.5%
~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
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +343.8%
Contains more FatsFats +1019%
Contains more CarbsCarbs +335.2%
Contains more OtherOther +620.9%
Contains more WaterWater +111.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Horned melon DV% diff.
Selenium 46.2µg 84%
Polyunsaturated fat 6.785g 45%
Vitamin B2 0.347mg 0.015mg 26%
Calcium 255mg 13mg 24%
Cholesterol 69mg 23%
Phosphorus 190mg 37mg 22%
Sodium 511mg 2mg 22%
Fats 14.1g 1.26g 20%
Vitamin B1 0.263mg 0.025mg 20%
Iron 2.31mg 1.13mg 15%
Saturated fat 2.866g 13%
Protein 7.9g 1.78g 12%
Calories 291kcal 44kcal 12%
Folate 46µg 3µg 11%
Manganese 0.265mg 0.039mg 10%
Vitamin B12 0.25µg 10%
Monounsaturated fat 3.521g 9%
Vitamin B3 2.073mg 0.565mg 9%
Carbs 32.9g 7.56g 8%
Vitamin A 65µg 7µg 6%
Vitamin B5 0.485mg 0.183mg 6%
Vitamin C 0.4mg 5.3mg 5%
Magnesium 19mg 40mg 5%
Copper 0.062mg 0.02mg 5%
Zinc 0.68mg 0.48mg 2%
Vitamin B6 0.056mg 0.063mg 1%
Potassium 159mg 123mg 1%
Net carbs 32.9g 7.56g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Horned melon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Waffle
5%
Horned melon
Minerals Daily Need Coverage Score
66%
Waffle
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.4)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 2.866g)
Which food is lower in glycemic index?
Horned melon
Horned melon is lower in glycemic index (difference - 28)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.