Spinach raw vs. Horned melon — In-Depth Nutrition Comparison
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How are spinach raw and horned melon different?
- Spinach raw is higher than horned melon in vitamin A, folate, manganese, vitamin C, iron, vitamin B2, potassium, copper, vitamin B6, and magnesium.
- Spinach raw covers your daily need for vitamin A, 185% more than horned melon.
- Spinach raw contains 65 times more folate than horned melon. Spinach raw contains 194µg of folate, while horned melon contains 3µg.
- Horned melon has a higher glycemic index (48) than spinach raw (32).
Spinach, raw and Horned melon (Kiwano) types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +97.5% |
| Contains more CalciumCalcium | +661.5% |
| Contains more PotassiumPotassium | +353.7% |
| Contains more IronIron | +139.8% |
| Contains more CopperCopper | +550% |
| Contains more PhosphorusPhosphorus | +32.4% |
| Contains more ManganeseManganese | +2200% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -97.5% |
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 | +430.2% |
| Contains more Vitamin AVitamin A | +6600% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212% |
| Contains more Vitamin B2Vitamin B2 | +1160% |
| Contains more Vitamin B3Vitamin B3 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +209.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +6366.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +181.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 7µg | 51% |
| Folate | 194µg | 3µg | 48% |
| Manganese | 0.897mg | 0.039mg | 37% |
| Vitamin C | 28.1mg | 5.3mg | 25% |
| Iron | 2.71mg | 1.13mg | 20% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin B2 | 0.189mg | 0.015mg | 13% |
| Potassium | 558mg | 123mg | 13% |
| Copper | 0.13mg | 0.02mg | 12% |
| Vitamin B6 | 0.195mg | 0.063mg | 10% |
| Fiber | 2.2g | 9% | |
| Calcium | 99mg | 13mg | 9% |
| Magnesium | 79mg | 40mg | 9% |
| Choline | 19.3mg | 4% | |
| Vitamin B1 | 0.078mg | 0.025mg | 4% |
| Sodium | 79mg | 2mg | 3% |
| Vitamin B5 | 0.065mg | 0.183mg | 2% |
| Phosphorus | 49mg | 37mg | 2% |
| Selenium | 1µg | 2% | |
| Protein | 2.86g | 1.78g | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Calories | 23kcal | 44kcal | 1% |
| Vitamin B3 | 0.724mg | 0.565mg | 1% |
| Carbs | 3.63g | 7.56g | 1% |
| Fats | 0.39g | 1.26g | 1% |
| Net carbs | 1.43g | 7.56g | N/A |
| Sugar | 0.42g | N/A | |
| Zinc | 0.53mg | 0.48mg | 0% |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +60.7% |
| Contains more OtherOther | +300% |
| Contains more FatsFats | +223.1% |
| Contains more CarbsCarbs | +108.3% |
~equal in
Water
~88.97g