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Horned melon nutrition: calories, carbs, GI, protein, fiber, fats

Horned melon (Kiwano)
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Horned melon

Horned melon
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 48 (low)
Glycemic load 8 (low)
Calories ⓘ Calories per 100-gram serving 44
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 7.56 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (233 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.6 (alkaline)
TOP 26% Magnesium ⓘHigher in Magnesium content than 74% of foods
TOP 29% Vitamin C ⓘHigher in Vitamin C content than 71% of foods
TOP 38% Vitamin A ⓘHigher in Vitamin A content than 62% of foods
TOP 45% Beta Carotene ⓘHigher in Beta Carotene content than 55% of foods
TOP 50% Net carbs ⓘHigher in Net carbs content than 50% of foods

Horned melon calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 44
Calories in 1 cup 103 233 g

Horned melon Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
48

Horned melon Glycemic load (GL)

8

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Calcium: 13 mg of 1,000 mg 1%
Iron: 1.13 mg of 8 mg 14%
Magnesium: 40 mg of 420 mg 10%
Phosphorus: 37 mg of 700 mg 5%
Potassium: 123 mg of 3,400 mg 4%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.48 mg of 11 mg 4%
Copper: 0.02 mg of 1 mg 2%
Manganese: 0.039 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%

Mineral chart - relative view

Magnesium
40 mg
TOP 26%
Iron
1.13 mg
TOP 56%
Manganese
0.039 mg
TOP 68%
Calcium
13 mg
TOP 68%
Zinc
0.48 mg
TOP 71%
Potassium
123 mg
TOP 77%
Phosphorus
37 mg
TOP 81%
Copper
0.02 mg
TOP 92%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0% 0%
Vitamin A: 147 IU of 5,000 IU 3%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 5.3 mg of 90 mg 6%
Vitamin B1: 0.025 mg of 1 mg 2%
Vitamin B2: 0.015 mg of 1 mg 1%
Vitamin B3: 0.565 mg of 16 mg 4%
Vitamin B5: 0.183 mg of 5 mg 4%
Vitamin B6: 0.063 mg of 1 mg 5%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
5.3 mg
TOP 29%
Vitamin A
147 IU
TOP 38%
Vitamin B6
0.063 mg
TOP 74%
Vitamin B3
0.565 mg
TOP 76%
Vitamin B5
0.183 mg
TOP 82%
Vitamin B1
0.025 mg
TOP 84%
Folate
3 µg
TOP 87%
Vitamin B2
0.015 mg
TOP 94%

Macronutrients chart

2% 2% 8% 87%
Protein:
Daily Value: 4%
1.78 g of 50 g
4%
Fats:
Daily Value: 2%
1.26 g of 65 g
2%
Carbs:
Daily Value: 3%
7.56 g of 300 g
3%
Water:
Daily Value: 4%
88.97 g of 2,000 g
4%
Other:
0.43 g

All nutrients for Horned melon per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 44kcal 2% 89% 1.1 times less than OrangeOrange
Protein 1.78g 4% 79% 1.6 times less than BroccoliBroccoli
Fats 1.26g 2% 72% 26.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 5.3mg 6% 29% 10 times less than LemonLemon
Net carbs 7.56g N/A 50% 7.2 times less than ChocolateChocolate
Carbs 7.56g 3% 54% 3.7 times less than RiceRice
Iron 1.13mg 14% 56% 2.3 times less than Beef broiledBeef broiled
Calcium 13mg 1% 68% 9.6 times less than MilkMilk
Potassium 123mg 4% 77% 1.2 times less than CucumberCucumber
Magnesium 40mg 10% 26% 3.5 times less than AlmondAlmond
Copper 0.02mg 2% 92% 7.1 times less than ShiitakeShiitake
Zinc 0.48mg 4% 71% 13.1 times less than Beef broiledBeef broiled
Phosphorus 37mg 5% 81% 4.9 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 147IU 3% 38% 113.6 times less than CarrotCarrot
Vitamin A RAE 7µg 1% 54%
Manganese 0.04mg 2% 68%
Vitamin B1 0.03mg 2% 84% 10.6 times less than Pea rawPea raw
Vitamin B2 0.02mg 1% 94% 8.7 times less than AvocadoAvocado
Vitamin B3 0.57mg 4% 76% 16.9 times less than Turkey meatTurkey meat
Vitamin B5 0.18mg 4% 82% 6.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 5% 74% 1.9 times less than OatOat
Trans Fat 0g N/A 100% N/AMargarine
Folate 3µg 1% 87% 20.3 times less than Brussels sproutBrussels sprout

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 44
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
3%
Total Carbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 13mg 1%

Iron 1mg 13%

Potassium 123mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Horned melon nutrition infographic

Horned melon nutrition infographic
Infographic link

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. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.