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  6. Horned melon vs. Spinach raw

Horned melon vs. Spinach raw — In-Depth Nutrition Comparison

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How are Horned melon and Spinach raw different?

  • Spinach raw is higher than Horned melon in Vitamin A RAE, Folate, Manganese, Vitamin C, Iron, Vitamin B2, Potassium, Copper, Vitamin B6, and Magnesium.
  • Spinach raw covers your daily need of Vitamin A RAE 51% more than Horned melon.

Horned melon (Kiwano) and Spinach, raw types were used in this article.

Infographic

Horned melon vs Spinach raw 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.
Horned melon
Horned melon
1
:
9
Spinach raw
Spinach raw
Contains less Sodium -97.5%
Contains more Calcium +661.5%
Contains more Iron +139.8%
Contains more Magnesium +97.5%
Contains more Phosphorus +32.4%
Contains more Potassium +353.7%
Contains more Zinc +10.4%
Contains more Copper +550%
Contains more Manganese +2200%
Horned melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 29% 16% 11% 1% 14% 7% 6% 0%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -97.5%
Contains more Calcium +661.5%
Contains more Iron +139.8%
Contains more Magnesium +97.5%
Contains more Phosphorus +32.4%
Contains more Potassium +353.7%
Contains more Zinc +10.4%
Contains more Copper +550%
Contains more Manganese +2200%

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.
Horned melon
Horned melon
1
:
11
Spinach raw
Spinach raw
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +6278.9%
Contains more Vitamin C +430.2%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +1160%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +6366.7%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +181.5%
Contains more Vitamin A +6278.9%
Contains more Vitamin C +430.2%
Contains more Vitamin B1 +212%
Contains more Vitamin B2 +1160%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +209.5%
Contains more Folate +6366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Horned melon
Horned melon
2
:
3
Spinach raw
Spinach raw
Contains more Fats +223.1%
Contains more Carbs +108.3%
Contains more Protein +60.7%
Contains more Other +300%
Equal in Water - 91.4
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +223.1%
Contains more Carbs +108.3%
Contains more Protein +60.7%
Contains more Other +300%
Equal in Water - 91.4

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Horned melon Spinach raw Opinion
Net carbs 7.56g 1.43g Horned melon
Protein 1.78g 2.86g Spinach raw
Fats 1.26g 0.39g Horned melon
Carbs 7.56g 3.63g Horned melon
Calories 44kcal 23kcal Horned melon
Fructose 0.15g Spinach raw
Sugar 0.42g Horned melon
Fiber 2.2g Spinach raw
Calcium 13mg 99mg Spinach raw
Iron 1.13mg 2.71mg Spinach raw
Magnesium 40mg 79mg Spinach raw
Phosphorus 37mg 49mg Spinach raw
Potassium 123mg 558mg Spinach raw
Sodium 2mg 79mg Horned melon
Zinc 0.48mg 0.53mg Spinach raw
Copper 0.02mg 0.13mg Spinach raw
Manganese 0.039mg 0.897mg Spinach raw
Selenium 1µg Spinach raw
Vitamin A 147IU 9377IU Spinach raw
Vitamin A RAE 7µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 5.3mg 28.1mg Spinach raw
Vitamin B1 0.025mg 0.078mg Spinach raw
Vitamin B2 0.015mg 0.189mg Spinach raw
Vitamin B3 0.565mg 0.724mg Spinach raw
Vitamin B5 0.183mg 0.065mg Horned melon
Vitamin B6 0.063mg 0.195mg Spinach raw
Folate 3µg 194µg Spinach raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Horned melon
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

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

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
6%
Horned melon
181%
Spinach raw
Minerals Daily Need Coverage Score
13%
Horned melon
45%
Spinach raw

Comparison summary

Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Horned melon
Horned melon contains less Sodium (difference - 77mg)
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 - 0.063g)

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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.