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  6. Walnut oil vs. Horned melon

Walnut oil vs. Horned melon — In-Depth Nutrition Comparison

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How are Walnut oil and Horned melon different?

  • Horned melon has more Iron, Magnesium, Vitamin C, and Phosphorus than Walnut oil.
  • Daily need coverage for Iron from Horned melon is 14% higher.

Oil, walnut and Horned melon (Kiwano) are the varieties used in this article.

Infographic

Walnut oil 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.
Walnut oil
Walnut oil
2
:
8
Horned melon
Horned melon
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Walnut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

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.
Walnut oil
Walnut oil
4
:
8
Horned melon
Horned melon
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Walnut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 38%
Horned melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut oil
Walnut oil
1
:
4
Horned melon
Horned melon
Contains more Fats +7836.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Walnut oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Horned melon
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 Fats +7836.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Horned melon Opinion
Net carbs 0g 7.56g Horned melon
Protein 0g 1.78g Horned melon
Fats 100g 1.26g Walnut oil
Carbs 0g 7.56g Horned melon
Calories 884kcal 44kcal Walnut oil
Calcium 0mg 13mg Horned melon
Iron 0mg 1.13mg Horned melon
Magnesium 0mg 40mg Horned melon
Phosphorus 0mg 37mg Horned melon
Potassium 0mg 123mg Horned melon
Sodium 0mg 2mg Walnut oil
Zinc 0mg 0.48mg Horned melon
Copper 0mg 0.02mg Horned melon
Manganese 0.039mg Horned melon
Vitamin A 0IU 147IU Horned melon
Vitamin A RAE 0µg 7µg Horned melon
Vitamin E 0.4mg Walnut oil
Vitamin C 0mg 5.3mg Horned melon
Vitamin B1 0mg 0.025mg Horned melon
Vitamin B2 0mg 0.015mg Horned melon
Vitamin B3 0mg 0.565mg Horned melon
Vitamin B5 0mg 0.183mg Horned melon
Vitamin B6 0mg 0.063mg Horned melon
Folate 0µg 3µg Horned melon
Vitamin K 15µg Walnut oil
Saturated Fat 9.1g Horned melon
Monounsaturated Fat 22.8g Walnut oil
Polyunsaturated fat 63.3g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Horned melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Walnut oil
6%
Horned melon
Minerals Daily Need Coverage Score
0%
Walnut oil
13%
Horned melon

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 48)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $1.4)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 9.1g)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is richer in vitamins?
Horned melon
Horned melon is relatively richer in vitamins

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.