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.
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.
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
5%
Minerals Daily Need Coverage Score
45%
13%
Comparison summary
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 16)
Which food is cheaper?
Spinach raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw 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 - 0.42g)
Which food contains less Sodium?
Horned melon contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Horned melon is lower in Saturated fat (difference - 0.063g)