Winter squash vs. Horned melon — In-Depth Nutrition Comparison
Compare
A recap on differences between winter squash and horned melon
- Winter squash has more vitamin A, vitamin B6, copper, and manganese; however, horned melon is higher in iron and magnesium.
- Winter squash covers your daily vitamin A needs 28% more than horned melon.
- Horned melon contains 7 times less folate than winter squash. Winter squash contains 20µg of folate, while horned melon contains 3µg.
- The glycemic index of horned melon is higher.
Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Horned melon (Kiwano).
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.
| Contains more CalciumCalcium | +69.2% |
| Contains more PotassiumPotassium | +95.9% |
| Contains more CopperCopper | +310% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +379.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +207.7% |
| Contains more IronIron | +156.8% |
| Contains more ZincZinc | +118.2% |
| Contains more PhosphorusPhosphorus | +94.7% |
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.
| Contains more Vitamin CVitamin C | +81.1% |
| Contains more Vitamin AVitamin A | +3628.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +346.7% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
| Contains more Vitamin B6Vitamin B6 | +155.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +566.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.3% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more CarbsCarbs | +17.1% |
| Contains more OtherOther | +62.8% |
| Contains more ProteinProtein | +100% |
| Contains more FatsFats | +260% |
~equal in
Water
~88.97g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 261µg | 7µg | 28% |
| Fiber | 2.8g | 11% | |
| Iron | 0.44mg | 1.13mg | 9% |
| Vitamin B6 | 0.161mg | 0.063mg | 8% |
| Copper | 0.082mg | 0.02mg | 7% |
| Manganese | 0.187mg | 0.039mg | 6% |
| Magnesium | 13mg | 40mg | 6% |
| Vitamin C | 9.6mg | 5.3mg | 5% |
| Vitamin B2 | 0.067mg | 0.015mg | 4% |
| Folate | 20µg | 3µg | 4% |
| Vitamin K | 4.4µg | 4% | |
| Potassium | 241mg | 123mg | 3% |
| Phosphorus | 19mg | 37mg | 3% |
| Zinc | 0.22mg | 0.48mg | 2% |
| Protein | 0.89g | 1.78g | 2% |
| Choline | 10.6mg | 2% | |
| Selenium | 0.4µg | 1% | |
| Polyunsaturated fat | 0.147g | 1% | |
| Vitamin E | 0.12mg | 1% | |
| Fats | 0.35g | 1.26g | 1% |
| Vitamin B5 | 0.234mg | 0.183mg | 1% |
| Calcium | 22mg | 13mg | 1% |
| Vitamin B1 | 0.016mg | 0.025mg | 1% |
| Calories | 37kcal | 44kcal | 0% |
| Net carbs | 6.05g | 7.56g | N/A |
| Carbs | 8.85g | 7.56g | 0% |
| Sugar | 3.3g | N/A | |
| Sodium | 1mg | 2mg | 0% |
| Vitamin B3 | 0.495mg | 0.565mg | 0% |
| Saturated fat | 0.072g | 0% | |
| Monounsaturated fat | 0.026g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.035mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.033mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.035mg | 0% | |
| Valine | 0.038mg | 0% | |
| Histidine | 0.017mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
18%
5%
Minerals Daily Need Coverage Score
12%
13%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 35)
Which food is cheaper?
Winter squash is cheaper (difference - $1.4)
Which food is richer in vitamins?
Winter squash is relatively richer in vitamins
Which food is lower in Cholesterol?
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.072g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.