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Walnut vs. Horned melon — In-Depth Nutrition Comparison

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What are the main differences between walnut and horned melon?

  • Horned melon has less copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, folate, zinc, iron, and vitamin B2 than walnut.
  • Walnut's daily need coverage for copper is 174% higher.
  • Walnut has 88 times more manganese than horned melon. Walnut has 3.414mg of manganese, while horned melon has 0.039mg.
  • Walnut has a lower glycemic index than horned melon.

We used Nuts, walnuts, english and Horned melon (Kiwano) types in this comparison.

Infographic

Walnut 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.
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 +295%
Contains more CalciumCalcium +653.8%
Contains more PotassiumPotassium +258.5%
Contains more IronIron +157.5%
Contains more CopperCopper +7830%
Contains more ZincZinc +543.8%
Contains more PhosphorusPhosphorus +835.1%
Contains more ManganeseManganese +8653.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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 +1264%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +99.1%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more Vitamin B6Vitamin B6 +752.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +307.7%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +755.6%
Contains more FatsFats +5075.4%
Contains more CarbsCarbs +81.3%
Contains more OtherOther +314%
Contains more WaterWater +2086%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Horned melon DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 1.586mg 0.02mg 174%
Manganese 3.414mg 0.039mg 147%
Fats 65.21g 1.26g 98%
Phosphorus 346mg 37mg 44%
Vitamin B6 0.537mg 0.063mg 36%
Calories 654kcal 44kcal 31%
Saturated fat 6.126g 28%
Magnesium 158mg 40mg 28%
Fiber 6.7g 27%
Protein 15.23g 1.78g 27%
Vitamin B1 0.341mg 0.025mg 26%
Folate 98µg 3µg 24%
Zinc 3.09mg 0.48mg 24%
Iron 2.91mg 1.13mg 22%
Monounsaturated fat 8.933g 22%
Vitamin B2 0.15mg 0.015mg 10%
Calcium 98mg 13mg 9%
Selenium 4.9µg 9%
Potassium 441mg 123mg 9%
Vitamin B5 0.57mg 0.183mg 8%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 0.565mg 4%
Vitamin C 1.3mg 5.3mg 4%
Carbs 13.71g 7.56g 2%
Vitamin K 2.7µg 2%
Vitamin A 1µg 7µg 1%
Net carbs 7.01g 7.56g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 2mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
32%
Walnut
5%
Horned melon
Minerals Daily Need Coverage Score
152%
Walnut
13%
Horned melon

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Horned melon
Horned melon is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $3.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.